Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Baked Potato Flesh	Recommended Dietary Allowance
Energy	26.6% 772kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	107% 78g	4.65% 3.37g	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	6.27% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	15% 8.43g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	46% 0.6mg	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	160% 641μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	47.4% 0.43mg	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	288% 23mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	13% 91mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Baked Potato Flesh:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 11.5 times more Vitamin B1, 65.2 times more Vitamin B2, 11.6 times more Vitamin B3, 5.3 times more Vitamin B6, 35.9 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Baked Potato Flesh:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 33.1 times more Iron, 18.3 times more Selenium and 90.2 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Copper, 2.1 times more Magnesium, 4.8 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Baked Potato Flesh contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 4.2 times more Energy, 13.2 times more Omega 6, 4.2 times more Carbohydrate, 23.1 times more Sugars and 2.2 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in seven ounces.