Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Energy	31.7% 920kcal	129% 3730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	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	622% 809g	130g per day for Men 19-50 years
Sugars	21% 15.3g	280% 203g	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	263% 100g	38g per day for Men 19-50 years
Protein	37.5% 21g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	340% 54.4mg	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	215% 2.8mg	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	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.5% 2.1μg	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	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Calcium	10% 100mg	36% 360mg	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	408% 32.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	174% 730mg	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	390% 2730mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	99% 3360mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.62% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• Baked Whole White Potatoes have 1.3 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 4.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 20.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• Baked Whole White Potatoes have 1.6 times more Potassium and 12.6 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 3.6 times more Calcium, 5.1 times more Iron, 2.7 times more Magnesium, 3.6 times more Phosphorus and 7.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 4.1 times more Energy, 12.2 times more Fat, 3.8 times more Carbohydrate, 13.3 times more Sugars, 4.8 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.