Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	26.7% 774kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	30% 39g	130g per day for Men 19-50 years
Sugars	47% 34g	3.9% 2.84g	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	6.2% 4.5g	1.2% 0.87g	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	% 4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.89g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	36% 20.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	117% 1054μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	32.4% 0.42mg	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	684% 2737μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	38.4% 0.35mg	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	1679% 134mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	15% 0.34mg	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	151% 1058mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of RALSTON Wheat Bran flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 531 times more Vitamin A, 65.5 times more Vitamin B1, 145.8 times more Vitamin B2, 56.8 times more Vitamin B3, 87.4 times more Vitamin B5, 32.1 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin B12, 19 times more Vitamin C, more Vitamin D and 1005.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Vitamin K per 7 oz.

Comparing minerals per 7 ounces for RALSTON Wheat Bran flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 5 times more Calcium, 2 times more Copper, 96.7 times more Iron, 6.8 times more Magnesium, 20 times more Manganese, 7.4 times more Phosphorus, 48.8 times more Sodium and 160.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 30.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.5 times more Energy, 22.4 times more Fat, 10.8 times more Saturated Fat, 5.8 times more Omega 3, 26.5 times more Omega 6, 4.1 times more Carbohydrate, 12 times more Sugars, 5.2 times more Fructose, 9.4 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.