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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	19% 550kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	41% 30g	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	0% 0g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 4g	g per day for Men 19-50 years
Fiber	39.5% 15g	55.3% 21g	38g per day for Men 19-50 years
Protein	35% 19.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	75% 300μg	95% 380μg	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	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 WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	126% 1260mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	610% 48.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	40% 280mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 865g	20.4% 754g	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 White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 10.6 times more Vitamin B6, 1.3 times more Vitamin B9, 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 White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole White 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 White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 12.6 times more Calcium, 7.6 times more Iron and 1.2 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Copper, 3.4 times more Magnesium, 2.7 times more Phosphorus, 23.7 times more Potassium and 1.4 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 White 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 1.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Energy, 2 times more Carbohydrate and 1.4 times more Fiber 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 White Potatoes have similar amounts of Protein per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.