Comparing Nutrients in 1 pound Baked Potato Flesh VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Baked Potato Flesh	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	14.5% 422kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	36% 6.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	264% 343g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	10% 7.26g	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	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	153% 58g	38g per day for Men 19-50 years
Protein	16% 8.9g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, WHEATENA, dry	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	39.7% 0.48mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	42% 0.54mg	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	10.2% 41μg	67% 268μg	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	64.5% 58mg	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	1.2% 0.18mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	227% 2268mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	166% 1.5mg	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	20% 1.6mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	1038% 24mg	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	32.4% 227mg	249% 1742mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	65.6% 2232mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	583% 321μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	182% 20mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, WHEATENA, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Cereals, WHEATENA, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cereals, WHEATENA, dry:

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B1, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Cereals, WHEATENA, dry.
• While 1 lb of Cereals, WHEATENA, dry contains 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 6.6 times more Vitamin B9 and 86 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Cereals, WHEATENA, dry have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cereals, WHEATENA, dry:

• 1 pound of Baked Potato Flesh has 11.6 times more Water than Cereals, WHEATENA, dry.
• While 1 lb of Cereals, WHEATENA, dry contains 100 times more Calcium, 1.5 times more Copper, 10.2 times more Iron, 5.2 times more Magnesium, 32.7 times more Manganese, 7.7 times more Phosphorus, 1.3 times more Potassium, 235.7 times more Selenium and 15.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, WHEATENA, dry contains 3.8 times more Energy, 29 times more Fat, 10.9 times more Omega 3, 42.3 times more Omega 6, 3.5 times more Carbohydrate, 8.5 times more Fiber and 6.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, WHEATENA, dry offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6