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

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	61% 1769kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	278% 362g	73.6% 96g	130g per day for Men 19-50 years
Sugars	107% 78g	9.57% 6.94g	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	14.2% 10.3g	2.25% 1.63g	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	% 9.16g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 1.8g	g per day for Men 19-50 years
Fiber	202% 76.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	268% 2409μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	73.6% 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	1564% 6255μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	1.2% 0.18mg	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

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	64% 0.58mg	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	3837% 307mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	37.3% 0.86mg	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	345% 2418mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	9.25% 342g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Vitamin K per 1 lb.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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.
• While Baked Whole White Potatoes contain 29.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.