Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.82% 227kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.4g	73.6% 96g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	25% 9.53g	38g per day for Men 19-50 years
Protein	12% 6.62g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	73.6% 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	19.3% 77μg	43% 172μg	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	63.5% 57mg	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	0.6% 0.091mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	40.4% 404mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	10.7% 429μg	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	226% 18mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	0.2% 0.005mg	37.3% 0.86mg	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	10.4% 72.6mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	2.27% 77mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.5 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 5.3 times more Vitamin B5, 14.1 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 8.9 times more Calcium, 6.2 times more Iron, 5.6 times more Selenium and 18.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Copper, 5.4 times more Magnesium, 189 times more Manganese, 4.7 times more Phosphorus, 32 times more Potassium and 2.7 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes contain 1.8 times more Energy, 2 times more Carbohydrate, 51 times more Sugars, 4.2 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.