Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	5.95% 173kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	138% 179g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	117% 84.5g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	418% 5.44mg	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	13.4% 53.6μg	246% 984μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	571% 13.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	64.5% 387IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	28.2% 0.25mg	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	17.4% 1.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	54.4% 1.25mg	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	20.4% 143mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Baked Red Potatoes have 12.6 times more Vitamin C and 14 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1090 times more Vitamin A, 20.3 times more Vitamin B1, 50.2 times more Vitamin B2, 16.6 times more Vitamin B3, 1.7 times more Vitamin B5, 12.9 times more Vitamin B6, 18.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Baked Red Potatoes have 1.4 times more Copper, 1.9 times more Magnesium, 7.2 times more Potassium and 63.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 10.9 times more Iron, 3.6 times more Manganese, 52.5 times more Sodium and 15 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Phosphorus per seven ounces.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 4.6 times more Energy, 21 times more Fat, 16 times more Saturated Fat, 4.6 times more Carbohydrate, 29.8 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.