Comparing Nutrients in 5 ounces Baked Red Potatoes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	4.25% 123kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.3% 0.39g	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	96% 125g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	15.3% 11g	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	2.6% 1.9g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 6.53g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	208% 2.7mg	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	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	12% 0.11mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	5.85% 0.13mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS RALSTON Corn Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs RALSTON Corn Flakes:

• 5 ounces of Baked Red Potatoes have 3.4 times more Vitamin B5 and more Vitamin K than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 981 times more Vitamin A, 62.3 times more Vitamin B1, 34.8 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 5.2 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 RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs RALSTON Corn Flakes:

• 5 ounces of Baked Red Potatoes have 2.3 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium, 2 times more Zinc and 23.2 times more Water than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 27.7 times more Iron and 47.6 times more Sodium than Baked Whole Red Potatoes.
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 4.4 times more Energy, 4.5 times more Carbohydrate, 5.5 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.