Comparing Nutrients in 100 grams Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	3.17% 92kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.44% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	58.6% 42.5g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	53.2% 479μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	128% 1.66mg	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	9.5% 38μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6.67% 0.06mg	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% 0.64mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Baked Whole White Potatoes have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 479 times more Vitamin A, 26 times more Vitamin B1, 32.8 times more Vitamin B2, 10.9 times more Vitamin B3, 7.9 times more Vitamin B6, 17.6 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C, more Vitamin D and 3.8 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Baked Whole White Potatoes have more Calcium, 2.1 times more Copper, 5.4 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 46.9 times more Iron, 12 times more Selenium, 115.1 times more Sodium and 35.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 4.4 times more Energy, 35.2 times more Fat, 56 times more Saturated Fat, 13.8 times more Omega 6, 3.9 times more Carbohydrate, 27.8 times more Sugars and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.