Comparing Nutrients in 100 grams Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	3% 87kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	67.6% 88g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	59.5% 43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	132% 1.72mg	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	6.75% 27μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	215% 5.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23% 138IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18% 0.16mg	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	8.75% 0.7mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 100 grams of Baked Red Potatoes have more Vitamin C and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 776 times more Vitamin A, 18.1 times more Vitamin B1, 29.6 times more Vitamin B2, 10.8 times more Vitamin B3, 8.1 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 100 grams of Baked Red Potatoes have 3 times more Potassium and 25.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 8.9 times more Iron, 44.5 times more Sodium and 14.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 4.6 times more Energy, 22.9 times more Fat, 64.5 times more Saturated Fat, 4.5 times more Carbohydrate, 30.2 times more Sugars and 1.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.