Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Baked White Potatoes	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	31.7% 920kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	594% 772g	130g per day for Men 19-50 years
Sugars	21% 15.3g	9.66% 7g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	76.3% 29g	38g per day for Men 19-50 years
Protein	37.5% 21g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	823% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	1236% 198mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1538% 20mg	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	95% 380μg	NA	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	10% 100mg	377% 3770mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	NA	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	80% 6.4mg	5116% 409mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	107% 750mg	156% 1090mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 kilogram of Baked White Potatoes has more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 kg of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 25.4 times more Vitamin B1, 24.9 times more Vitamin B2, 12.9 times more Vitamin B3 and 9.5 times more Vitamin B6 than Baked Whole White Potatoes.
• 1 kilogram of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 kilogram of Baked White Potatoes has 2.1 times more Magnesium, 5.8 times more Potassium and 7.8 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 kg of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 37.7 times more Calcium, 64 times more Iron, 1.5 times more Phosphorus and 1.5 times more Zinc than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 2.2 times more Sugars than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 kg of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 4 times more Energy, 3.7 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.