Comparing Nutrients in 100 grams Baked Red Potatoes VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	3% 87kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.53% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	10% 1.7g	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	58.4% 76g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	4.92% 3.57g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	119% 1071μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	137% 1.8mg	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	6.75% 27μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	0.9% 9mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	47.7% 0.43mg	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	402% 32mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	117% 2.7mg	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	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	85.5% 47μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.099% 3.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, RALSTON TASTEEOS per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 100 grams of Baked Red Potatoes have 2.2 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain 1071 times more Vitamin A, 18.6 times more Vitamin B1, 30.4 times more Vitamin B2, 11.2 times more Vitamin B3, 8.4 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C, more Vitamin D and 5.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 100 grams of Baked Red Potatoes have 20.8 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain 39.7 times more Calcium, 2.5 times more Copper, 45.9 times more Iron, 5.1 times more Magnesium, 15.6 times more Manganese, 7.4 times more Phosphorus, 47.6 times more Sodium and 33.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain 4.5 times more Energy, 35.7 times more Fat, 23.2 times more Saturated Fat, 4 times more Omega 3, 35.1 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Sugars, 5.9 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6