Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	30% 870kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	107% 139g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	1.24% 0.9g	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	6.07% 4.4g	0% 0g	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	% 5.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.9g	g per day for Men 19-50 years
Fiber	47.4% 18g	18.4% 7g	38g per day for Men 19-50 years
Protein	41% 23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	27% 0.35mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	9% 90mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	0% 0mg	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	87.5% 7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	16% 0.37mg	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	103% 720mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Baked Red Potatoes has 2.1 times more Vitamin B3, 8.3 times more Vitamin B5, 6.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 1.4 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Baked Red Potatoes has more Copper, 1.2 times more Iron, 5.6 times more Magnesium, 4.7 times more Manganese, 5.1 times more Phosphorus, 24.8 times more Potassium and 2.9 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Baked Red Potatoes and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Energy, 1.4 times more Carbohydrate, 2.6 times more Fiber and 1.9 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.