Comparing Nutrients in 100 calories Baked White Potatoes VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 100 calories

• Baked White Potatoes: 109g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 179g

Baked White Potatoes have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	0.17% 0.13g	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	0.54% 0.39g	0% 0g	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	% 0.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.13g	g per day for Men 19-50 years
Fiber	6% 2.3g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	4.53% 0.059mg	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	10.3% 41.3μg	11.6% 46.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	0.36% 0.054mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	8.33% 0.075mg	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	8.7% 0.7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	17.6% 0.41mg	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	11.6% 81.5mg	6.9% 48.2mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	4.22% 0.46mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.17% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Baked Whole White Potatoes have 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.9 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Baked Whole White Potatoes have 1.8 times more Copper, 2.1 times more Magnesium, 1.7 times more Phosphorus and 14.4 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 20.5 times more Calcium, 12.1 times more Iron, 2 times more Manganese and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 13.3 times more Sugars and 3.2 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 6.7 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.