Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	13.6% 395kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	281% 366g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	4.7% 3.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.75% 2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	175% 66.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	88.5% 49.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	147% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	4.1% 41mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	188% 789mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	271% 1896mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Baked Red Potatoes has 2.7 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 13.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Baked Red Potatoes has more Copper, 1.4 times more Potassium and 24.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 4.9 times more Calcium, 5.5 times more Iron, 6.2 times more Magnesium, 5.8 times more Phosphorus and 7.8 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 3.9 times more Energy, 13.7 times more Fat, 3.6 times more Omega 3, 23.8 times more Omega 6, 4.1 times more Carbohydrate, 8.2 times more Fiber and 4.8 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6