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Comparing Nutrients in 1 kilogram Baked White PotatoesVS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Cereals, whole wheat hot natural cereal, cooked with water, with salt
12%
5%
83%
1 kg ▼

Macro Nutrients

31.7%920kcal
Energy
21.4%620kcal
920 kcalvs620 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
4.12%4g
1.5 gvs4 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
1.88%0.6g
0.4 gvs0.6 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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9.38%0.15g
Omega 3
9.38%0.15g
0.15 gvs0.15 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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2.9%0.49g
Omega 6
11%1.87g
0.49 gvs1.87 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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162%211g
Carbohydrate
105%137g
211 gvs137 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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21%15.3g
Sugars
1.1%0.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.3 gvs0.8 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
NA
≤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]
3.6 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%6.3g
Glucose
NA
6.3 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%4g
Sucrose
NA
4 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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55.3%21g
Fiber
42%16g
21 gvs16 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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37.5%21g
Protein
35.7%20g
21 gvs20 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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40%0.48mg
Vitamin B1
58.3%0.7mg
Thiamine
0.48 mgvs0.7 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
38.5%0.5mg
Riboflavin
0.43 mgvs0.5 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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96%15.3mg
Vitamin B3
55.6%8.9mg
Niacin, nicotinic acid, niacinamide
15.3 mgvs8.9 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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76.6%3.83mg
Vitamin B5
33.4%1.67mg
Pantothenic acid
3.83 mgvs1.67 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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162%2.1mg
Vitamin B6
56%0.73mg
Pyridoxine
2.1 mgvs0.73 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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95%380μg
Vitamin B9
35%140μg
Folates and Folic Acid
380 μgvs140 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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140%126mg
Vitamin C
0%0mg
Ascorbic acid
126 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.67%0.4mg
Vitamin E
16%2.4mg
Tocopherols and Tocotrienols
0.4 mgvs2.4 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
3.33%4μg
Phytomenadione or phylloquinone
27 μgvs4 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

10%100mg
Calcium
7%70mg
100 mgvs70 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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141%1.27mg
Copper
92%0.83mg
1.27 mgvs0.83 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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80%6.4mg
Iron
77.5%6.2mg
6.4 mgvs6.2 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
52.4%220mg
270 mgvs220 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
253%5.83mg
1.9 mgvs5.83 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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107%750mg
Phosphorus
99%690mg
750 mgvs690 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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160%5440mg
Potassium
21%710mg
5440 mgvs710 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
233%128μg
5 μgvs128 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
155%2330mg
70 mgvs2330 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
43.6%4.8mg
3.5 mgvs4.8 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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20.4%754g
Water
22.6%836g
754 gvs836 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Baked White Potatoes VS Cereals, whole wheat hot natural cereal, cooked with water, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

Comparison of macro-nutrients per 1 kilogram:




Compare more foods per 1 kg: