Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	22.4% 650kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	151% 196g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	19.7% 14.3g	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	NA	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	47.4% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	163% 2.12mg	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	67.5% 270μg	67.5% 270μg	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	140% 126mg	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	1.33% 0.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	193% 1.74mg	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	71.3% 5.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	75.2% 1.73mg	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	20% 140mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	149% 2230mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 844g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked Red Potatoes:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.4 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B3, 8.3 times more Vitamin B5, 6.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked Red Potatoes:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 18.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Copper, 5.6 times more Magnesium, 4.7 times more Manganese, 5.1 times more Phosphorus, 24.8 times more Potassium and 2.9 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 kg.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes contain 1.3 times more Energy, 1.4 times more Carbohydrate, 15.9 times more Sugars, 2.6 times more Fiber and 1.9 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.