Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19% 550kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	151% 196g	130g per day for Men 19-50 years
Sugars	41% 30g	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	0% 0g	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	% 0g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 4.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	35% 19.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	75% 300μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	2.67% 0.4mg	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, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	126% 1260mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	610% 48.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	40% 280mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 865g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.3 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 10.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 14 times more Calcium, 7 times more Iron and 1.4 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 3.5 times more Magnesium, 2.6 times more Phosphorus, 23.7 times more Potassium and 1.6 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3.7 times more Omega 6 and 2.1 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy and 1.8 times more Carbohydrate than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.