Comparing Nutrients in 14 ounces Baked Red Potatoes VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	12% 345kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	136% 23g	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	151% 197g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	42.7% 31g	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	% 31g	g per day for Men 19-50 years
Fiber	19% 7.14g	158% 60g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	206% 115g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	299% 3.9mg	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	349% 1397μg	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	26.5% 24mg	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	423% 63.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	273% 2.46mg	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	34.7% 2.78mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	3444% 79.2mg	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	650% 4548mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	NA	469% 258μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	601% 66mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Toasted Wheat Germ Cereals per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Toasted Wheat Germ Cereals:

• 14 ounces of Baked Red Potatoes have 2.1 times more Vitamin C than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 23.2 times more Vitamin B1, 16.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.1 times more Vitamin B5, 4.6 times more Vitamin B6, 13 times more Vitamin B9, 199.9 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Toasted Wheat Germ Cereals:

• 14 ounces of Baked Red Potatoes have 13.7 times more Water than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 5 times more Calcium, 3.6 times more Copper, 13 times more Iron, 11.4 times more Magnesium, 115.4 times more Manganese, 15.9 times more Phosphorus, 1.7 times more Potassium and 41.7 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 4.4 times more Energy, 71.3 times more Fat, 45.8 times more Saturated Fat, 53.3 times more Omega 3, 118.8 times more Omega 6, 2.5 times more Carbohydrate, 5.5 times more Sugars, 8.4 times more Fiber and 12.7 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6