Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.03% 88kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.27g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	32.6% 0.42mg	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	22% 88μg	3.54% 14μg	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	20.5% 18.4mg	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	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	9.07% 91mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	88% 7.03mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	8.5% 0.2mg	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	3.64% 25.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.23% 120g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have more Vitamin A, 2.2 times more Vitamin B1, 10.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 6.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 6.3 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 12.8 times more Calcium, 16 times more Iron, 11.7 times more Selenium and 25.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.4 times more Copper, 3.7 times more Magnesium, more Manganese, 2.4 times more Phosphorus, 19 times more Potassium and 1.8 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 Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Energy, 1.5 times more Carbohydrate and 3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Protein per five ounces.
• 5 ounces 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 Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.