Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	60% 1742kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	68.4% 89g	130g per day for Men 19-50 years
Sugars	49% 35.6g	8.95% 6.5g	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	8.4% 6.08g	2.75% 2g	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	% 6.7g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 21g	% 2.04g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	494% 4450μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	74% 0.96mg	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	810% 3239μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	87.7% 0.79mg	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	1100% 88mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	34% 0.78mg	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	21.4% 150mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	55μg per day for Men 19-50 years
Sodium	173% 2590mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.41% 15g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of RALSTON Corn Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 981 times more Vitamin A, 62.3 times more Vitamin B1, 34.8 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 27.7 times more Iron and 47.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium, 2 times more Zinc and 23.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.4 times more Energy, 5.7 times more Omega 6, 4.5 times more Carbohydrate, 5.5 times more Sugars, 3 times more Fructose, 1.5 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Baked Whole Red Potatoes have similar amounts of Omega 3 per 1 lb.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.