Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	4.25% 123kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	25% 4.3g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	34.2% 25g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	75.3% 12mg	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	87.2% 1.13mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	56.7% 0.51mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	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	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	14.5% 495mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch 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 GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Baked Red Potatoes have 126 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 378 times more Vitamin A, 8.3 times more Vitamin B1, 14 times more Vitamin B2, 5.3 times more Vitamin B3, 3.8 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12, more Vitamin D, 20.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Baked Red Potatoes have 1.6 times more Potassium and 13.7 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4.9 times more Calcium, 2.1 times more Copper, 40 times more Iron, 3.5 times more Magnesium, 3.9 times more Phosphorus, 19.8 times more Sodium and 6.3 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4.5 times more Energy, 58.7 times more Fat, 27.5 times more Saturated Fat, 28 times more Omega 3, 61.6 times more Omega 6, 3.6 times more Carbohydrate, 12.2 times more Sugars, 6.2 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6