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Comparing Nutrients in 100 grams RALSTON Corn FlakesVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

RALSTON Corn Flakes
6%
2%
92%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

13.2%384kcal
Energy
3.17%92kcal
384 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.94%0.91g
Fat
0.15%0.15g
0.91 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.13%0.04g
0.23 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.06%0.017g
Omega 3
0.94%0.015g
0.017 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g
Omega 6
0.29%0.049g
0.28 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67.7%88g
Carbohydrate
16.2%21g
88 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11%7.84g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.84 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.85%1.34g
Fructose
0.5%0.36g
≤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]
1.34 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.48g
Glucose
%0.63g
1.48 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.6g
Sucrose
%0.4g
4.6 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.1%2.7g
Fiber
5.53%2.1g
2.7 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
3.75%2.1g
5.9 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

109%981μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
981 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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374%4.5mg
Vitamin B1
4%0.048mg
Thiamine
4.5 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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134%1.74mg
Vitamin B2
3.3%0.043mg
Riboflavin
1.74 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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131%21mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
21 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2%0.099mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.099 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
16.2%0.21mg
Pyridoxine
1.9 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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179%714μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
714 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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223%5.36μg
Vitamin B12
0%0μg
Cobalamin
5.36 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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72.2%65mg
Vitamin C
14%12.6mg
Ascorbic acid
65 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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47.7%286IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
286 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.13%0.02mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.02 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.2%2mg
Calcium
1%10mg
2 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.33%0.075mg
Copper
14%0.13mg
0.075 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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243%19.4mg
Iron
8%0.64mg
19.4 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.67%7mg
Magnesium
6.43%27mg
7 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.13%0.095mg
Manganese
8.2%0.19mg
0.095 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg
Phosphorus
10.7%75mg
33 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.15%107mg
Potassium
16%544mg
107 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4%2.2μg
Selenium
0.91%0.5μg
2.2 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38%571mg
Sodium
0.47%7mg
571 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
3.2%0.35mg
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.089%3.3g
Water
2.04%75.4g
3.3 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs Baked White Potatoes:
Comparing minerals per 100 grams for RALSTON Corn Flakes vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: