Comparing Nutrients in 5 ounces Baked Potato Flesh VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Baked Potato Flesh	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	4.55% 132kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	87% 113g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	33.6% 24.3g	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	4.44% 3.2g	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	63% 24g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	741% 9.64mg	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	3.2% 12.8μg	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	54.3% 0.49mg	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	6.2% 0.5mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	214% 4.9mg	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	10% 71mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	829% 91mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS RALSTON Wheat Bran flakes per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs RALSTON Wheat Bran flakes:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 44.9 times more Vitamin B1, 347.1 times more Vitamin B2, 64.9 times more Vitamin B3, 53.7 times more Vitamin B5, 22.6 times more Vitamin B6, 153.2 times more Vitamin B9, more Vitamin B12, 18.7 times more Vitamin C, more Vitamin D, 2011.5 times more Vitamin E and 9 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Baked Potato Flesh vs RALSTON Wheat Bran flakes:

• 5 ounces of Baked Potato Flesh have 29.8 times more Water than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 9 times more Calcium, 1.6 times more Copper, 193.3 times more Iron, 7.6 times more Magnesium, 21.5 times more Manganese, 10.7 times more Phosphorus, 1.6 times more Potassium, 30.7 times more Selenium, 117.2 times more Sodium and 221.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Energy, 33.6 times more Fat, 8.7 times more Omega 3, 40.5 times more Omega 6, 3.7 times more Carbohydrate, 10.1 times more Sugars, 11.3 times more Fiber and 5.2 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6