Comparing Nutrients in 7 ounces Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.8% 661kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	32% 42g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	4.2% 3.04g	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	NA	0.99% 0.71g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	97% 36.7g	11% 4.17g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	32.2% 0.42mg	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	9.43% 37.7μg	19% 75.4μg	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	123% 110mg	27.8% 25mg	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	11.8% 1.77mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	28% 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	33% 2.64mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	35.7% 250mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Baked White Potatoes:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 4.4 times more Vitamin C and 22.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B9 and 3.9 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Baked White Potatoes:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 7 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.7 times more Phosphorus, 33.4 times more Selenium, 100.6 times more Sodium and 3.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Potassium and 21 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 3.6 times more Energy, 24.7 times more Fat, 2.7 times more Omega 3, 20.9 times more Omega 6, 4 times more Carbohydrate, 12.1 times more Sugars, 8.8 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.