Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked White Potatoes	Recommended Dietary Allowance
Energy	124% 3590kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	559% 726g	162% 211g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	% 4.1g	% 4g	g per day for Men 19-50 years
Fiber	116% 44g	55.3% 21g	38g per day for Men 19-50 years
Protein	210% 118g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	617% 7.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	NA	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	20.7% 3.1mg	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, dry	Baked White Potatoes	Recommended Dietary Allowance
Calcium	801% 8010mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	3719% 298mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	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	239% 1670mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.1% 114g	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, dry vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 15.4 times more Vitamin B1, 8.7 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 80.1 times more Calcium, 1.7 times more Copper, 46.5 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus and 3.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Potassium and 6.6 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.9 times more Energy, 9.8 times more Fat, 3.2 times more Omega 3, 16.3 times more Omega 6, 3.4 times more Carbohydrate, 2.1 times more Fiber and 5.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.