Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4.25% 123kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.7% 0.12g	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	94% 122g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	67% 48.6g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	202% 2.62mg	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	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	22% 0.2mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.4% 22.7mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	NA	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 5 ounces of Baked Red Potatoes have 2.2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 833 times more Vitamin A, 19.3 times more Vitamin B1, 31.4 times more Vitamin B2, 11.6 times more Vitamin B3, 8.7 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 5 ounces of Baked Red Potatoes have 1.2 times more Copper, 1.8 times more Magnesium, 7.6 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 9.5 times more Iron, 44.3 times more Sodium and 13.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Phosphorus per five ounces.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 2.3 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 4.6 times more Energy, 26.8 times more Fat, 90 times more Saturated Fat, 4.4 times more Carbohydrate, 24 times more Sugars and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in five ounces.