Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water, with salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	20.3% 590kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	90% 117g	151% 196g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	NA	% 4.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	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	9.17% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	22.5% 90μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.3% 5.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	80% 800mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	70% 5.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	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	85.7% 600mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	55μg per day for Men 19-50 years
Sodium	159% 2380mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 854g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, cooked with water, with salt vs Baked Red Potatoes:

• Cereals, WHEATENA, cooked with water, with salt have 6.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 8.1 times more Vitamin B5, 11.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water, with salt vs Baked Red Potatoes:

• Cereals, WHEATENA, cooked with water, with salt have 8.9 times more Calcium, 4.7 times more Manganese, 19.8 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 1.3 times more Magnesium and 7.1 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, WHEATENA, cooked with water, with salt have 4.5 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Energy, 1.7 times more Carbohydrate and 5.7 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Baked Whole Red Potatoes have similar amounts of Omega 3, Fiber and Protein per 1 kg.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.