Comparing Nutrients in 5 ounces Baked White PotatoesVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

5 oz ▼

Macro Nutrients

Baked White Potatoesvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

4.5%130kcal

Energy

18%524kcal

130 kcalvs524 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

1.3%1.26g

0.21 gvs1.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

0.71%0.23g

0.057 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.33%0.021g

Omega 3

1.77%0.028g

0.021 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g

Omega 6

2.73%0.46g

0.069 gvs0.46 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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23%30g

Carbohydrate

98%127g

30 gvs127 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.17g

Sugars

100%72.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.17 gvs72.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.7%0.51g

Fructose

6.1%4.44g

≤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]

0.51 gvs4.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.89g

Glucose

%11.7g

0.89 gvs11.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g

Sucrose

%50g

0.57 gvs50 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.83%2.98g

Fiber

9.7%3.7g

2.98 gvs3.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.3%2.98g

Protein

14.6%8.18g

2.98 gvs8.18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

0.16%1.4μg

Vitamin A

87.4%787μg

RAE, retinol activity equivalents

1.4 μgvs787 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.67%0.068mg

Vitamin B1

206%2.47mg

Thiamine

0.068 mgvs2.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B2

236%3.07mg

Riboflavin

0.061 mgvs3.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.17mg

Vitamin B3

223%35.7mg

Niacin, nicotinic acid, niacinamide

2.17 mgvs35.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11%0.54mg

Vitamin B5

9%0.45mg

Pantothenic acid

0.54 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

23%0.3mg

Vitamin B6

225%2.93mg

Pyridoxine

0.3 mgvs2.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.5%54μg

Vitamin B9

263%1050μg

Folates and Folic Acid

54 μgvs1050 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

394%9.45μg

Cobalamin

0 μgvs9.45 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20%18mg

Vitamin C

43.5%39mg

Ascorbic acid

18 mgvs39 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

35.7%214IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs214 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.38%0.057mg

Vitamin E

4.06%0.61mg

Tocopherols and Tocotrienols

0.057 mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.2%3.83μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

3.83 μgvs1.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

1.4%14mg

Calcium

1.56%15.6mg

14 mgvs15.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

46.6%0.42mg

0.18 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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11.3%0.91mg

Iron

140%11.2mg

0.91 mgvs11.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.1%38.3mg

Magnesium

15.5%65.2mg

38.3 mgvs65.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

52.5%1.2mg

0.27 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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15%106mg

Phosphorus

45%315mg

106 mgvs315 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.7%771mg

Potassium

8.5%289mg

771 mgvs289 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

70%38.6μg

0.71 μgvs38.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg

Sodium

19.3%289mg

9.92 mgvs289 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.5%0.5mg

Zinc

94%10.3mg

0.5 mgvs10.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.9%107g

Water

0.11%3.9g

107 gvs3.9 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Baked Whole White Potatoes have 1.2 times more Vitamin B5 and 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 555 times more Vitamin A, 36.3 times more Vitamin B1, 50.4 times more Vitamin B2, 16.5 times more Vitamin B3, 9.8 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin C, more Vitamin D and 10.8 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Baked Whole White Potatoes have 2.7 times more Potassium and 27.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.3 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 54.4 times more Selenium, 29.1 times more Sodium and 20.9 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4 times more Energy, 1.3 times more Omega 3, 6.7 times more Omega 6, 4.3 times more Carbohydrate, 33.6 times more Sugars, 8.7 times more Fructose and 2.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Fiber per 5 oz.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Baked White PotatoesVS Baked Red PotatoesCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Baked Red PotatoesBaked White PotatoesVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 5 ounces Baked White PotatoesVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: