Comparing Nutrients in 1 pound Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	14.4% 417kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	22.6% 3.84g	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	280% 365g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	207% 150g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	128% 1148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	478% 11.5μg	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	77% 463IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	256% 2.3mg	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	865% 69mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	147% 617mg	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	220% 1538mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	141% 2114mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	262% 29mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 1 pound of Baked White Potatoes has more Vitamin C and 9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 253 times more Vitamin A, 13.1 times more Vitamin B1, 16.7 times more Vitamin B2, 5.5 times more Vitamin B3, 4 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 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, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 1 pound of Baked White Potatoes has 10.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 3.3 times more Calcium, 4 times more Copper, 23.8 times more Iron, 5 times more Magnesium, 4.5 times more Phosphorus, 77.2 times more Selenium, 66.6 times more Sodium and 18.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Potassium 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, Raisin Bran Cereal contains 3.7 times more Energy, 4.1 times more Omega 3, 17.3 times more Omega 6, 3.8 times more Carbohydrate, 21.6 times more Sugars, 4.9 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
• 1 pound of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6