Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Baked White Potatoes	Recommended Dietary Allowance
Energy	55% 1596kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	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	274% 356g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22% 8.33g	38g per day for Men 19-50 years
Protein	44.7% 25g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	860% 10.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	19% 75.4μg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	1573% 126mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	55.6% 389mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Baked White Potatoes:

• Cereals ready-to-eat, rice, puffed, fortified have 54.2 times more Vitamin B1, 41.9 times more Vitamin B2 and 23.1 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Baked White Potatoes:

• Cereals ready-to-eat, rice, puffed, fortified have 1.3 times more Copper, 49.5 times more Iron, 7.9 times more Manganese, 1.3 times more Phosphorus, 21 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Calcium, 4.8 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Baked Whole White Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, rice, puffed, fortified have 4.4 times more Energy, 4.3 times more Carbohydrate and 3 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, rice, puffed, fortified and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.