Comparing Nutrients in 100 grams Baked White Potatoes VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Baked White Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	3.17% 92kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.07% 1.37g	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	63% 82g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	21% 15g	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	27% 10g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	86% 775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	108% 17mg	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	131% 1.7mg	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	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	217% 5.2μg	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	0.27% 0.04mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	1% 10mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	33.3% 0.3mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	24% 101mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs POST, GRAPE-NUTS Flakes:

• Baked Whole White Potatoes have more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 775 times more Vitamin A, 27.1 times more Vitamin B1, 34.9 times more Vitamin B2, 11.3 times more Vitamin B3, 8.1 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 20.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Vitamin K per 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs POST, GRAPE-NUTS Flakes:

• Baked Whole White Potatoes have 1.6 times more Potassium and 22.9 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.6 times more Calcium, 2.4 times more Copper, 43.6 times more Iron, 3.7 times more Magnesium, 3.7 times more Phosphorus, 95.6 times more Selenium, 67.1 times more Sodium and 22.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4.1 times more Energy, 24.7 times more Fat, 12.5 times more Saturated Fat, 8.5 times more Omega 3, 28 times more Omega 6, 3.9 times more Carbohydrate, 9.9 times more Sugars, 4.9 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.