Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Potato Skin	Recommended Dietary Allowance
Energy	9.7% 281kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	30% 11.3g	38g per day for Men 19-50 years
Protein	15% 8.35g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	117% 1052μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	83.4% 1.1mg	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	70.3% 281μg	19.3% 77μg	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	57.5% 51.7mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Potato Skin	Recommended Dietary Allowance
Calcium	29% 290mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	213% 1.9mg	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	281% 22.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	119% 2.73mg	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	11.7% 81.6mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Potato Skin:

• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has more Vitamin A, 11 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.7 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Potato Skin:

• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 2.1 times more Calcium, 1.5 times more Iron, 11.7 times more Selenium and 10.2 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 9.8 times more Copper, 3.8 times more Magnesium, more Manganese, 2.1 times more Phosphorus, 20.7 times more Potassium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 4.2 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Potato Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.