Comparing Nutrients in 5 ounces Baked Red Potatoes VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Baked Red Potatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	4.25% 123kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	79.4% 103g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	68.6% 49.8g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	153% 2mg	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	9.57% 38.3μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	15.7% 0.14mg	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	12.4% 0.99mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	NA	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	14.6% 102mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	NA	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Breakfast bar, corn flake crust with fruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of Baked Red Potatoes have more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 608 times more Vitamin A, 13.9 times more Vitamin B1, 22 times more Vitamin B2, 8.5 times more Vitamin B3, 6.6 times more Vitamin B6, 4 times more Vitamin B9, 9.5 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of Baked Red Potatoes have 1.7 times more Copper, 2.8 times more Potassium and 5.3 times more Water than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 4.6 times more Calcium, 6.9 times more Iron, 1.4 times more Phosphorus, 28.1 times more Sodium and 10.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Breakfast bar, corn flake crust with fruit contain similar levels of Magnesium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Breakfast bar, corn flake crust with fruit contain 4.3 times more Energy, 50 times more Fat, 37.5 times more Saturated Fat, 3.7 times more Omega 3, 17.3 times more Omega 6, 3.7 times more Carbohydrate, 24.5 times more Sugars and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Breakfast bar, corn flake crust with fruit offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6