Comparing Nutrients in 14 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.53% 218kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	4.16% 3g	8.38% 6.07g	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% 0g	1.97% 1.43g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 1.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22% 8.33g	38g per day for Men 19-50 years
Protein	13% 7.22g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	64.4% 0.84mg	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	76.4% 306μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	38.5% 385mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	56% 0.5mg	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	264% 21mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32.6% 0.75mg	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	21% 147mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Baked White Potatoes:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Baked White Potatoes:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 9.7 times more Calcium, 8.3 times more Iron, 25.6 times more Selenium and 2.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Copper, 3.9 times more Magnesium, 2 times more Phosphorus, 23.7 times more Potassium and 1.5 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes contain 1.7 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 2.6 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.