Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	5.95% 173kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	118% 154g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	61.6% 44.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	153% 2mg	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	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	240% 5.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.5% 153IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	66% 0.6mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 7 ounces of Baked Red Potatoes have 126 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 431 times more Vitamin A, 9.7 times more Vitamin B1, 16 times more Vitamin B2, 6 times more Vitamin B3, 4.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 12.4 times more Vitamin E and 1.3 times more Vitamin K 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, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 7 ounces of Baked Red Potatoes have 2 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 4.3 times more Calcium, 1.7 times more Copper, 5 times more Iron, 3 times more Magnesium, 3.6 times more Phosphorus, 19.9 times more Sodium and 7.3 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 4.7 times more Energy, 58 times more Fat, 25 times more Saturated Fat, 12.3 times more Omega 3, 49.3 times more Omega 6, 4 times more Carbohydrate, 15.7 times more Sugars, 4.1 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6