Comparing Nutrients in 1 pound Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	14.4% 417kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	36.4% 11.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	303% 393g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	301% 218g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	39.4% 15g	38g per day for Men 19-50 years
Protein	17% 9.53g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	242% 2182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	579% 7.53mg	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	43% 172μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	161% 1.45mg	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	36.3% 2.9mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Baked White Potatoes has more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 481 times more Vitamin A, 26 times more Vitamin B1, 32.8 times more Vitamin B2, 10.9 times more Vitamin B3, 7.9 times more Vitamin B6, 17.6 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Baked White Potatoes has 2.7 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 33.3 times more Calcium, 2.5 times more Copper, 46.9 times more Iron, 10.4 times more Selenium, 50 times more Sodium and 35.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 4.2 times more Energy, 30.7 times more Fat, 64.3 times more Saturated Fat, 11.1 times more Omega 6, 4.1 times more Carbohydrate, 31.4 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in one pound.