Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	4.25% 123kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.17% 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	91% 119g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	43.6% 31.6g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	105% 1.36mg	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	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.1μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	27.2% 0.25mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	259% 5.95mg	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% 391mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size:

• 5 ounces of Baked Red Potatoes have more Vitamin C and 2.8 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 10 times more Vitamin B1, 16.4 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and 4 times more Vitamin E than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 5 ounces of Baked Red Potatoes have 1.7 times more Potassium and 12.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4.9 times more Iron, 3.3 times more Magnesium, 24.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain similar levels of Copper per five ounces.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 4 times more Energy, 4.2 times more Omega 3, 17.6 times more Omega 6, 4.3 times more Carbohydrate, 15.6 times more Sugars, 5.3 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6