Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Baked Potato Flesh	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	32% 930kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	91% 118g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	35% 19.6g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	14.6% 0.19mg	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	17.5% 70μg	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	142% 128mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	5% 50mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	57.8% 0.52mg	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	43.8% 3.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	357% 8.22mg	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	71.4% 500mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 854g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, WHEATENA, cooked with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Cereals, WHEATENA, cooked with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Baked Potato Flesh has 10.5 times more Vitamin B1, 2.5 times more Vitamin B3, 13.2 times more Vitamin B5, 15.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B2 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Baked Potato Flesh has 4.1 times more Copper, 1.3 times more Magnesium and 5.1 times more Potassium than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 16 times more Calcium, 1.6 times more Iron, 5.1 times more Manganese and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, WHEATENA, cooked with water contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.7 times more Energy and 1.8 times more Carbohydrate than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 1.8 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, WHEATENA, cooked with water offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.