Comparing Nutrients in 7 ounces Baked White Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	6.3% 183kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	133% 173g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	120% 86.7g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	269% 3.5mg	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	19% 75.4μg	175% 701μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	437% 10.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	117% 105mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	53% 0.48mg	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	16% 1.27mg	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	21.2% 0.49mg	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	21.3% 149mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Baked White Potatoes have 3.8 times more Vitamin B5 and 4.5 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1324 times more Vitamin A, 27.6 times more Vitamin B1, 34.9 times more Vitamin B2, 11.5 times more Vitamin B3, 8.4 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin C than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Baked White Potatoes have 3.1 times more Potassium and 22.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 7 times more Calcium, 1.9 times more Copper, 24.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 13 times more Selenium, 76.3 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 4.4 times more Energy, 23.3 times more Fat, 24 times more Saturated Fat, 4.1 times more Carbohydrate, 28.6 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.