Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	128% 3700kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	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	588% 765g	151% 196g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.5g	g per day for Men 19-50 years
Fiber	100% 38g	47.4% 18g	38g per day for Men 19-50 years
Protein	188% 105g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Baked Red 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	417% 5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	263% 42mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.18mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	303% 1210μg	67.5% 270μg	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	7.33% 1.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	606% 6060mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	3575% 286mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	164% 1150mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.95% 109g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 6.9 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Baked Whole Red 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 cooking, dry vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 67.3 times more Calcium, 40.9 times more Iron, 1.6 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Potassium and 7 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 4.3 times more Energy, 10 times more Fat, 5.9 times more Omega 3, 15.1 times more Omega 6, 3.9 times more Carbohydrate, 2.1 times more Fiber and 4.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.2 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.