Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	81% 105g	162% 211g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	13% 5g	55.3% 21g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without 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	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	30% 120μg	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	0% 0IU	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	87% 870mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	21.4% 150mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.7% 876g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 5.4 times more Vitamin B5, 16.2 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 8.7 times more Calcium, 5.8 times more Iron and 5.6 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Copper, 5.4 times more Magnesium, more Manganese, 5 times more Phosphorus, 34 times more Potassium and 2.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without 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, 2 times more Carbohydrate, 51 times more Sugars, 4.2 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.