Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	21.4% 620kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	354% 461g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	19.3% 14g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	208% 79g	38g per day for Men 19-50 years
Protein	33% 18.4g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	258% 2320μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	472% 6.14mg	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	155% 620μg	55% 220μg	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	150% 135mg	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	0.83% 1μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	64% 640mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	908% 8.17mg	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	620% 49.6mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	268% 6.16mg	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	25.7% 180mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23% 844g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Baked Potato Skin:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 232 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 10.5 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Baked Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Baked Potato Skin:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 1.9 times more Calcium, 5 times more Selenium, 4.9 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 19 times more Copper, 1.4 times more Iron, 7.2 times more Magnesium, more Manganese, 5.6 times more Phosphorus, 28.7 times more Potassium and 2.9 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 3.2 times more Energy, 3.5 times more Carbohydrate, 13.2 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.