Comparing Nutrients in 7 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Red Potatoes	Recommended Dietary Allowance
Energy	26.7% 774kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	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	127% 165g	30% 39g	130g per day for Men 19-50 years
Sugars	95% 69g	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	23% 8.73g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	23.4% 13g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	163% 1469μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	165% 661μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	223% 18mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	67% 470mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, Post, Waffle Crisp versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Baked Red Potatoes:

• 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 740 times more Vitamin A, 17.4 times more Vitamin B1, 28 times more Vitamin B2, 10.5 times more Vitamin B3, 8 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain more Vitamin C and 2.3 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Baked Red Potatoes:

• 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 2.7 times more Calcium, 12.9 times more Iron, 2.6 times more Magnesium, 3.3 times more Phosphorus, 49.7 times more Sodium and 18.8 times more Zinc than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.6 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Baked Red Potatoes contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 4.5 times more Energy, 33.3 times more Fat, 22.5 times more Saturated Fat, 6.2 times more Omega 3, 32.8 times more Omega 6, 4.2 times more Carbohydrate, 24.3 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Baked Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6