Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Baked Potato Skin	Recommended Dietary Allowance
Energy	26% 754kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	70.3% 91g	130g per day for Men 19-50 years
Sugars	147% 106g	3.83% 2.78g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	183% 1651μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	94% 1.2mg	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	184% 734μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.37% 0.65mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	180% 1.62mg	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	166% 13.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	64.4% 450mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Baked Potato Skin:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 832 times more Vitamin A, 11.5 times more Vitamin B1, 15.1 times more Vitamin B2, 6 times more Vitamin B3, 3.1 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 8.3 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Baked Potato Skin have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Baked Potato Skin:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.4 times more Magnesium, 2.2 times more Phosphorus, 69.4 times more Selenium, 4.5 times more Sodium and 11.4 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.3 times more Calcium, 4.1 times more Copper and 3.3 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Baked Potato Skin contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.9 times more Energy, 3.8 times more Omega 3, 17.6 times more Omega 6, 2 times more Carbohydrate, 38.3 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Fiber than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6