Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	16.3% 21g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.16% 5.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	3.05% 0.04mg	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	4.47% 18μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	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	0.53% 0.079mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	9.7% 0.087mg	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	8.7% 0.69mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20.4% 0.47mg	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% 99mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 15.1 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.8 times more Vitamin B2 and 3.3 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 7 ounces of Baked Potato Flesh have 4.9 times more Copper, 3.1 times more Magnesium, 1.8 times more Phosphorus and 17 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 25.2 times more Calcium, 13.9 times more Iron and 1.5 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.7 times more Energy and 2 times more Carbohydrate than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.8 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.