Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Potato Skin	Recommended Dietary Allowance
Energy	26.7% 774kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	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	108% 141g	19% 24.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	NA	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	58.5% 22.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Potato Skin	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	36.5% 0.47mg	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	168% 673μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22.5% 135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.7% 3.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Potato Skin	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	93% 0.84mg	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	695% 55.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	79% 554mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20.4% 693mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch versus 7 oz of 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 GREAT GRAINS Banana Nut Crunch vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Vitamin A, 28.6 times more Vitamin B1, 18.4 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B6, 19.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 114 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 1.5 times more Calcium, 8.6 times more Iron, 4.3 times more Magnesium, 7.3 times more Phosphorus, 106.7 times more Selenium, 23.8 times more Sodium and 7.1 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 14.9 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Potato Skin contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 6.7 times more Energy, 88 times more Fat, 42.3 times more Saturated Fat, 42 times more Omega 3, 94.4 times more Omega 6, 5.7 times more Carbohydrate, 4.5 times more Fiber and 3.8 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6