Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Baked White Potatoes	Recommended Dietary Allowance
Energy	169% 4890kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	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	414% 539g	162% 211g	130g per day for Men 19-50 years
Sugars	273% 198g	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	234% 89g	55.3% 21g	38g per day for Men 19-50 years
Protein	244% 137g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	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	740% 111mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Baked White Potatoes	Recommended Dietary Allowance
Calcium	76% 760mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	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	494% 39.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, granola, homemade vs Baked White Potatoes:

• Cereals ready-to-eat, granola, homemade have 11.4 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 277.5 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.5 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Baked White Potatoes:

• Cereals ready-to-eat, granola, homemade have 7.6 times more Calcium, 5.1 times more Copper, 6.2 times more Iron, 6.2 times more Magnesium, 21.1 times more Manganese, 5.7 times more Phosphorus, 50.8 times more Selenium, 3.7 times more Sodium and 11.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.9 times more Water than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, granola, homemade have 5.3 times more Energy, 162.1 times more Fat, 98.9 times more Saturated Fat, 40.7 times more Omega 3, 146.8 times more Omega 6, 2.6 times more Carbohydrate, 12.9 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, granola, homemade as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.