Comparing Nutrients in 1 pound Baked White Potatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	14.4% 417kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	34.6% 5.9g	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	278% 362g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 56.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	202% 76.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	2373% 31mg	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	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	1208% 1087mg	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	1.2% 0.18mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	174% 1.56mg	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	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	684% 15.7mg	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	345% 2418mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2653% 292mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs RALSTON Wheat Bran flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 531 times more Vitamin A, 98.2 times more Vitamin B1, 169.5 times more Vitamin B2, 59.3 times more Vitamin B3, 77.8 times more Vitamin B5, 32.2 times more Vitamin B6, 36.3 times more Vitamin B9, more Vitamin B12, 19 times more Vitamin C, more Vitamin D and 2011.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Vitamin K per 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs RALSTON Wheat Bran flakes:

• Baked Whole White Potatoes have 29.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Calcium, 2.7 times more Copper, 105.7 times more Iron, 7 times more Magnesium, 18.3 times more Manganese, 7.1 times more Phosphorus, 18.4 times more Selenium, 83.7 times more Sodium and 183.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Energy, 22.4 times more Fat, 10.8 times more Saturated Fat, 5.8 times more Omega 3, 26.5 times more Omega 6, 3.8 times more Carbohydrate, 11.2 times more Sugars, 6.3 times more Fructose, 8 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.