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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Potato Skin	Recommended Dietary Allowance
Energy	26.6% 772kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	15% 8.43g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	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	246% 3.2mg	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	160% 641μg	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	288% 23mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	13% 91mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.47% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL 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 Frosted Corn Flakes, MALT-O-MEAL vs Potato Skin:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 57.6 times more Vitamin B1, 36.1 times more Vitamin B2, 15.6 times more Vitamin B3, 6.7 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

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

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 3.6 times more Iron, 1.2 times more Phosphorus, 18.3 times more Selenium and 45.1 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10 times more Calcium, 3.5 times more Copper, 1.9 times more Magnesium, 5 times more Potassium, 1.5 times more Zinc and 27.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 6.7 times more Energy, 13.2 times more Omega 6, 7.3 times more Carbohydrate and 1.7 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Potato Skin provide inadequate amounts of Omega 3 in seven ounces.