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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	14.4% 417kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.75% 1.5g	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	313% 407g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 161g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 1 pound of Baked White Potatoes has 1.2 times more Vitamin B5 and 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 555 times more Vitamin A, 36.3 times more Vitamin B1, 50.4 times more Vitamin B2, 16.5 times more Vitamin B3, 9.8 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 10.8 times more Vitamin E than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 1 pound of Baked White Potatoes has 2.7 times more Potassium and 27.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 2.3 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 54.4 times more Selenium, 29.1 times more Sodium and 20.9 times more Zinc than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 4 times more Energy, 4.3 times more Carbohydrate, 33.6 times more Sugars, 8.7 times more Fructose and 2.7 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per one pound.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in one pound.