Comparing Nutrients in 1 kilogram Rice and Wheat cereal bar VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Energy	141% 4090kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	162% 211g	130g per day for Men 19-50 years
Sugars	439% 318g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	162% 91g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	568% 6.82mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	595% 7.73mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	699% 9.1mg	162% 2.1mg	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	37.5% 150μg	95% 380μg	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	0% 0mg	140% 126mg	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	196% 29.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Calcium	31% 310mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	141% 1.27mg	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	320% 25.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	612% 14mg	82% 1.9mg	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	194% 1360mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	162% 18mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.03% 75g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice and Wheat cereal bar vs Baked White Potatoes:

• Rice and Wheat cereal bar has 14.2 times more Vitamin B1, 18 times more Vitamin B2, 5.9 times more Vitamin B3, 4.3 times more Vitamin B6 and 73.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice and Wheat cereal bar vs Baked White Potatoes:

• Rice and Wheat cereal bar has 3.1 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 49.8 times more Selenium, 61.1 times more Sodium and 5.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Potassium and 10.1 times more Water than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 1 kilogram:

• Rice and Wheat cereal bar has 4.4 times more Energy, 60.6 times more Fat, 5.5 times more Omega 3, 40.1 times more Omega 6, 3.5 times more Carbohydrate, 20.8 times more Sugars and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Rice and Wheat cereal bar and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Rice and Wheat cereal bar as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.