Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Baked Potato Flesh

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.24% 123kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	4.65% 3.37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	51% 460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	46% 0.6mg	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	30.8% 123μg	4.47% 18μg	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	28.2% 25.4mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	47.4% 0.43mg	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	123% 9.84mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	14% 0.32mg	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	5.1% 35.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.53% 167g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Baked Potato Flesh:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have more Vitamin A, 2.2 times more Vitamin B1, 10 times more Vitamin B2, 2.2 times more Vitamin B3 and 6.9 times more Vitamin B9 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 6.8 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 Baked Potato Flesh provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Baked Potato Flesh:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 12.8 times more Calcium, 14.2 times more Iron, 11.7 times more Selenium and 20.4 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 5 times more Copper, 4.2 times more Magnesium, more Manganese, 2.8 times more Phosphorus, 19.6 times more Potassium and 1.7 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 Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Energy, 1.6 times more Carbohydrate, 24.3 times more Sugars and 2.5 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 Baked Potato Flesh offer comparable quantities of Protein per seven ounces.
• 7 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 Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.