Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, FRUITY PEBBLES VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Energy	14% 402kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	35.4% 46g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	1.93% 1.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.1% 0.8g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	93% 833μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	47.2% 0.61mg	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	93% 370μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	232% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.9% 19mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	91% 0.82mg	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	83.4% 6.67mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	10% 71mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.081% 3g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Baked Potato Skin:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 833 times more Vitamin A, 11.4 times more Vitamin B1, 14.8 times more Vitamin B2, 6 times more Vitamin B3, 3 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Baked Potato Skin:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 14.6 times more Selenium, 25.3 times more Sodium and 11.3 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.8 times more Calcium, 5.8 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Baked Potato Skin contain similar levels of Iron per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 1.9 times more Carbohydrate and 24.5 times more Sugars than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 9.9 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Baked Potato Skin offer comparable quantities of Protein per 100 grams.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.