Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	56% 1628kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	68.4% 89g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	8.95% 6.5g	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	0% 0g	2.75% 2g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 2.04g	g per day for Men 19-50 years
Fiber	52.5% 20g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	95% 53.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	74% 0.96mg	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	NA	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	363% 3633mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	87.7% 0.79mg	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	1687% 135mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	34% 0.78mg	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	108% 757mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Vitamin B1, 7.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 89 times more Calcium, 1.2 times more Copper, 42.5 times more Iron, 1.6 times more Magnesium, 7.8 times more Manganese, 2.3 times more Phosphorus and 3.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Potassium and 6.7 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4.1 times more Energy, 9.8 times more Fat, 3.2 times more Omega 3, 16.3 times more Omega 6, 3.7 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.