Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	30% 870kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	600% 780g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	50% 19g	38g per day for Men 19-50 years
Protein	41% 23g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, unenriched, dry	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	44.6% 0.58mg	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	60% 240μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	9% 90mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	87.8% 0.79mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	301% 6.93mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	NA	427% 235μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, unenriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cereals, farina, unenriched, dry:

• 1 kilogram of Baked Red Potatoes has 2.3 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin C than Cereals, farina, unenriched, dry.
• While 1 kg of Cereals, farina, unenriched, dry contains 2 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry 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, farina, unenriched, dry:

• 1 kilogram of Baked Red Potatoes has 2.2 times more Copper, 2.2 times more Magnesium, 5.8 times more Potassium and 7.3 times more Water than Cereals, farina, unenriched, dry.
• While 1 kg of Cereals, farina, unenriched, dry contains 2.1 times more Iron, 4 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry contain similar levels of Phosphorus per one kilogram.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, farina, unenriched, dry contains 4.2 times more Energy, 4 times more Carbohydrate and 4.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry offer comparable quantities of Fiber per one kilogram.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.