Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	51.5% 67g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	0.75% 0.54g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	22.7% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	16% 0.21mg	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	30.6% 122μg	31.8% 127μg	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	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.35% 254μg	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	39.7% 3.18mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	7.3% 0.17mg	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	46.7% 327mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	67.4% 1012mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 1 pound of Baked Red Potatoes has 2 times more Vitamin B3, 7.4 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Baked Red Potatoes and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 1 pound of Baked Red Potatoes has more Copper, 1.2 times more Iron, 4 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 20.2 times more Potassium and 2.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contains 18.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain similar levels of Water per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.2 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Baked Whole Red Potatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.