Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	12% 345kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	0.66% 0.48g	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	2.4% 1.75g	NA	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	14% 0.18mg	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	26.8% 107μg	27.8% 111μg	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	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.56% 222μg	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	34.7% 2.78mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	6.4% 0.15mg	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	41% 286mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Baked Red Potatoes have 2 times more Vitamin B3, 7.4 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Baked Red Potatoes and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Baked Red Potatoes have more Copper, 1.2 times more Iron, 4 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 20.2 times more Potassium and 2.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 18.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.2 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.