Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	18% 520kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	88.5% 115g	162% 211g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	2.63% 1g	55.3% 21g	38g per day for Men 19-50 years
Protein	16% 9g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Baked White 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	59% 0.71mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	162% 2.1mg	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	7.5% 30μg	95% 380μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	141% 1.27mg	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	495% 39.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	82% 1.9mg	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	24.3% 170mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.6% 875g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Baked White Potatoes:

• Cereals, CREAM OF RICE, cooked with water, with salt have 1.5 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Baked White Potatoes:

• Cereals, CREAM OF RICE, cooked with water, with salt have 6.2 times more Iron, 6 times more Selenium and 24.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Calcium, 3.7 times more Copper, 9 times more Magnesium, 1.3 times more Manganese, 4.4 times more Phosphorus, 27.2 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes contain 1.8 times more Energy, 1.8 times more Carbohydrate, 38.3 times more Sugars, 21 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.