Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	12% 345kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.4% 1.35g	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	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.78% 0.47g	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	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	4.16% 3g	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	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.28g	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	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, 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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	29.3% 0.38mg	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	76.4% 306μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	1.06% 0.16mg	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, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.03% 201μg	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	264% 21mg	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	34% 0.78mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, 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, farina, 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, farina, enriched, cooked with water, with salt:

• 14 ounces of Baked Red Potatoes have 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Baked Red Potatoes have 4.2 times more Copper, 4 times more Magnesium, 1.9 times more Phosphorus, 23.7 times more Potassium and 1.7 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 10.8 times more Calcium, 7.6 times more Iron and 10.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.