Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	13.6% 395kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	9% 1.53g	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	303% 394g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	86.3% 62.6g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 62g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	18% 6.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	633% 5697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	684% 8.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	716% 9.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	684% 109mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	842% 11mg	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	1095% 4382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1368% 33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	104% 94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	66% 0.59mg	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	1584% 127mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	129% 2.96mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1256 times more Vitamin A, 25.1 times more Vitamin B1, 41 times more Vitamin B2, 15.1 times more Vitamin B3, 11.4 times more Vitamin B6, 35.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Baked Whole Red Potatoes have 1.3 times more Copper, 1.8 times more Magnesium, 2.4 times more Potassium and 18.8 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 39.9 times more Iron, 3.8 times more Manganese, 43.1 times more Sodium and 18.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Phosphorus per 1 lb.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 4.4 times more Energy, 6.9 times more Omega 6, 4.4 times more Carbohydrate, 9.6 times more Sugars and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.