Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, dry VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Baked Potato Flesh	Recommended Dietary Allowance
Energy	128% 3700kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	166% 216g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	23.4% 17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	121% 46g	39.5% 15g	38g per day for Men 19-50 years
Protein	137% 76.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	232% 3mg	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	428% 1710μg	22.5% 90μg	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	142% 128mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4% 40mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	239% 2.15mg	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	381% 30.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	70% 1.6mg	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	159% 1110mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.95% 109g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry vs Baked Potato Flesh:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 12.1 times more Vitamin B1, 16.1 times more Vitamin B2, 3.2 times more Vitamin B3 and 19 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, corn grits, white, regular and quick, enriched, dry vs Baked Potato Flesh:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 8.7 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 56.7 times more Selenium and 2.5 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 7.2 times more Copper, 2.8 times more Potassium and 6.9 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Baked Potato Flesh contain similar levels of Manganese per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 4 times more Energy, 26.5 times more Omega 6, 3.7 times more Carbohydrate, 3.1 times more Fiber and 3.9 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.