Comparing Nutrients in 5 ounces POST Bran Flakes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	16% 465kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.8% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	3.32% 2.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.3% 26g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	25% 14g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	118% 1062μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	33% 0.43mg	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	236% 945μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	34% 0.3mg	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	496% 39.7mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	9.92% 0.23mg	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	91% 636mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of POST Bran Flakes versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of POST Bran Flakes vs Baked Potato Flesh:

• 5 ounces of POST Bran Flakes have more Vitamin A, 12.4 times more Vitamin B1, 66.7 times more Vitamin B2, 12 times more Vitamin B3, 5.6 times more Vitamin B6, 74.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 19.3 times more Vitamin E than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Bran Flakes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for POST Bran Flakes vs Baked Potato Flesh:

• 5 ounces of POST Bran Flakes have 8.8 times more Calcium, 2.3 times more Copper, 80 times more Iron, 9.2 times more Magnesium, 9 times more Phosphorus, 1.4 times more Potassium, 175 times more Selenium, 108 times more Sodium and 17.2 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 22.2 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of POST Bran Flakes have 3.5 times more Energy, 21 times more Fat, 8.7 times more Omega 3, 34.7 times more Omega 6, 3.7 times more Carbohydrate, 10.9 times more Sugars, 12.2 times more Fiber and 5.1 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6