Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	5.95% 173kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	137% 178g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	141% 102g	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	8.57% 6.2g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 70.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	316% 4.1mg	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	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	65.3% 0.59mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	73.5% 1.7mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 7 ounces of Baked Red Potatoes have 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 555 times more Vitamin A, 24.2 times more Vitamin B1, 43.3 times more Vitamin B2, 15.8 times more Vitamin B3, 9.8 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per seven ounces.
• 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, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 7 ounces of Baked Red Potatoes have 2.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.7 times more Copper, 11.3 times more Iron, 1.6 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 17 times more Sodium and 18.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.3 times more Energy, 4.6 times more Carbohydrate, 35.9 times more Sugars, 7.1 times more Fructose, 1.4 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.