Comparing Nutrients in 5 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.7% 78kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	23% 30g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	3% 2.17g	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	0% 0g	0.7% 0.51g	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	% 0g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.57g	g per day for Men 19-50 years
Fiber	3% 1.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	23% 0.3mg	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	27.3% 109μg	13.5% 54μg	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% 18mg	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	0.38% 0.057mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	20% 0.18mg	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	94% 7.56mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	11.6% 0.27mg	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	7.5% 52.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Baked White Potatoes:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Baked White Potatoes:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 9.7 times more Calcium, 8.3 times more Iron, 25.6 times more Selenium and 2.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Copper, 3.9 times more Magnesium, 2 times more Phosphorus, 23.7 times more Potassium and 1.5 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes contain 1.7 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 2.6 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Baked Whole White Potatoes have similar amounts of Protein per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.