Comparing Nutrients in 5 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Potato Skin	Recommended Dietary Allowance
Energy	19% 553kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	91% 118g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	68% 49g	NA	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	16.4% 6.24g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Potato Skin	Recommended Dietary Allowance
Vitamin A	117% 1049μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	26% 0.34mg	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	118% 472μg	6.02% 24μg	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	18% 16mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Potato Skin	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	66.6% 0.6mg	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	159% 12.8mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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% 336mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, Post, Waffle Crisp versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Potato Skin:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 59.5 times more Vitamin B1, 36.8 times more Vitamin B2, 16.2 times more Vitamin B3, 7.1 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 5 oz of Raw Potato Skin contain more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Potato Skin:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 2.8 times more Iron, 3.1 times more Magnesium, 6.2 times more Phosphorus, 66.3 times more Selenium, 59.6 times more Sodium and 21.4 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.1 times more Copper, 1.9 times more Potassium and 33.3 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Potato Skin contain similar levels of Calcium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 6.7 times more Energy, 50 times more Fat, 34.6 times more Saturated Fat, 9.3 times more Omega 3, 50.2 times more Omega 6, 6.7 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6