Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Baked Potato Flesh	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	6.36% 185kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	131% 171g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	94% 68g	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	7.83% 2.98g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	282% 3.67mg	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	4.47% 18μg	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	31% 0.28mg	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	8.7% 0.69mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	14% 99mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	100% 11mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 13.2 times more Vitamin B1, 74.8 times more Vitamin B2, 13.3 times more Vitamin B3, 6.1 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Baked Potatoes Flesh no Salt as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Baked Potato Flesh have 1.5 times more Copper, 1.6 times more Magnesium, 5.4 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 19.1 times more Iron, 1.4 times more Phosphorus, 34 times more Selenium, 106.2 times more Sodium and 19.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.9 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 4.3 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 4 times more Carbohydrate, 20.2 times more Sugars and 2.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.