Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	13.6% 395kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.34% 0.91g	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	272% 354g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, unenriched, dry	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	20.2% 0.26mg	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	27.2% 109μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	40% 0.36mg	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	39.7% 3.18mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	137% 3.14mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	NA	194% 107μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, unenriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals, farina, unenriched, dry:

• 1 pound of Baked Red Potatoes has 2.3 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin C than Cereals, farina, unenriched, dry.
• While 1 lb of Cereals, farina, unenriched, dry contains 2 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals, farina, unenriched, dry:

• 1 pound of Baked Red Potatoes has 2.2 times more Copper, 2.2 times more Magnesium, 5.8 times more Potassium and 7.3 times more Water than Cereals, farina, unenriched, dry.
• While 1 lb of Cereals, farina, unenriched, dry contains 2.1 times more Iron, 4 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry contain similar levels of Phosphorus per one pound.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, farina, unenriched, dry contains 4.2 times more Energy, 4 times more Carbohydrate and 4.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry offer comparable quantities of Fiber per one pound.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in one pound.