Comparing Nutrients in 1 kilogram Baked White Potatoes VS 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%

Macro Nutrients

	Baked White Potatoes	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	105% 137g	130g per day for Men 19-50 years
Sugars	21% 15.3g	1.1% 0.8g	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	42% 16g	38g per day for Men 19-50 years
Protein	37.5% 21g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	56% 0.73mg	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	35% 140μg	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	2.67% 0.4mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	10% 100mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	92% 0.83mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	253% 5.83mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.6% 836g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.5 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Baked Whole White Potatoes have 1.4 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium and 7.7 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 3.1 times more Manganese, 25.6 times more Selenium, 33.3 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.5 times more Energy, 1.5 times more Carbohydrate, 19.1 times more Sugars and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 3.8 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.