Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	21.4% 620kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	162% 211g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	35.7% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with 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	58.3% 0.7mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	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	99% 690mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.6% 836g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Baked White Potatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Baked White Potatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Manganese, 25.6 times more Selenium, 33.3 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 1.5 times more Copper and 7.7 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.8 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy, 1.5 times more Carbohydrate, 19.1 times more Sugars and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.