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

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked White Potatoes has 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 1 kg of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contains 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.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Vitamin C and Vitamin K
• 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 one kilogram.

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

• 1 kilogram of Baked White Potatoes has 1.6 times more Potassium and 12.6 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While 1 kg of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contains 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.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contains 4.1 times more Energy, 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.