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Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
8%
5%
87%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

11.8%342kcal
Energy
3.17%92kcal
342 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.93%1.87g
Fat
0.15%0.15g
1.87 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.33%0.42g
Saturated Fat
0.13%0.04g
0.42 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.88%0.062g
Omega 3
0.94%0.015g
0.062 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.98%0.85g
Omega 6
0.29%0.049g
0.85 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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62%80.4g
Carbohydrate
16.2%21g
80.4 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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45.6%33g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
33 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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27%10g
Fiber
5.53%2.1g
10 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.6%7.63g
Protein
3.75%2.1g
7.63 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

28%253μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
253 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg
Vitamin B1
4%0.048mg
Thiamine
0.63 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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55.4%0.72mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.72 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53%8.47mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
8.47 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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65.4%0.85mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.85 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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84.8%339μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
339 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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105%2.53μg
Vitamin B12
0%0μg
Cobalamin
2.53 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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17%102IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
102 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.18 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.25%0.3μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
0.3 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
1%10mg
33 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg
Copper
14%0.13mg
0.51 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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191%15.3mg
Iron
8%0.64mg
15.3 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.4%136mg
Magnesium
6.43%27mg
136 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
8.2%0.19mg
NA 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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48.4%339mg
Phosphorus
10.7%75mg
339 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%546mg
Potassium
16%544mg
546 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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70%38.6μg
Selenium
0.91%0.5μg
38.6 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31%466mg
Sodium
0.47%7mg
466 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58%6.36mg
Zinc
3.2%0.35mg
6.36 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.5g
Water
2.04%75.4g
7.5 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 Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Baked White Potatoes:
Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: