Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.5% 246kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	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	42% 54.4g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	14% 7.94g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with 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	23% 0.28mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	14% 55.6μg	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	6.35% 0.95mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	30.8% 2.46mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	39% 274mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	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	61.7% 925mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.97% 332g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Baked White Potatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt 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, whole wheat hot natural cereal, cooked with water, with salt vs Baked White Potatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Manganese, 25.6 times more Selenium, 33.3 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 1.5 times more Copper and 7.7 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.8 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy, 1.5 times more Carbohydrate, 19.1 times more Sugars and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.