Comparing Nutrients in 7 ounces Baked Red Potatoes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	5.95% 173kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	134% 175g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 9.15g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	291% 3.8mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	16.5% 0.15mg	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	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	8.2% 0.19mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs RALSTON Corn Flakes:

• 7 ounces of Baked Red Potatoes have 3.4 times more Vitamin B5 and more Vitamin K than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 981 times more Vitamin A, 62.3 times more Vitamin B1, 34.8 times more Vitamin B2, 13.2 times more Vitamin B3, 9 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs RALSTON Corn Flakes:

• 7 ounces of Baked Red Potatoes have 2.3 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium, 2 times more Zinc and 23.2 times more Water than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 27.7 times more Iron and 47.6 times more Sodium than Baked Whole Red Potatoes.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 4.4 times more Energy, 4.5 times more Carbohydrate, 5.5 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.