Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Baked Red Potatoes	Recommended Dietary Allowance
Energy	27.6% 802kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	30% 39g	130g per day for Men 19-50 years
Sugars	117% 84.5g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	14% 7.74g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	240% 2163μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	383% 5mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	32.4% 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	246% 984μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	571% 13.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	64.5% 387IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.52mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	38.4% 0.35mg	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	189% 15mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	15% 0.34mg	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	19% 133mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Baked Red Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1090 times more Vitamin A, 20.3 times more Vitamin B1, 50.2 times more Vitamin B2, 16.6 times more Vitamin B3, 1.7 times more Vitamin B5, 12.9 times more Vitamin B6, 18.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 12.6 times more Vitamin C and 14 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Baked Red Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 10.9 times more Iron, 3.6 times more Manganese, 52.5 times more Sodium and 15 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Copper, 1.9 times more Magnesium, 7.2 times more Potassium and 63.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Baked Whole Red Potatoes have similar amounts of Phosphorus per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.6 times more Energy, 21 times more Fat, 16 times more Saturated Fat, 5.2 times more Omega 6, 4.6 times more Carbohydrate, 29.8 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.