Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	11.6% 15g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.059% 0.043g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	1.64% 0.021mg	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	9.57% 38.3μg	6.02% 24μg	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	20% 18mg	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	0.76% 0.11mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	12.4% 0.99mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	0.062% 0.001mg	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	14.6% 102mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	0.71% 24mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 5 ounces of Baked Red Potatoes have 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B5, 14.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Baked Red Potatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 5 ounces of Baked Red Potatoes have 4.2 times more Copper, 5.6 times more Magnesium, 173 times more Manganese, 4.5 times more Phosphorus, 32.1 times more Potassium and 3.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 5 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 9.9 times more Calcium, 5.7 times more Iron and 10.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate, 3.6 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber
• Both Baked Whole Red Potatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.