Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.19% 0.14g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	4.73% 0.062mg	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	14.4% 57.5μg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	7.94% 0.071mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.2% 0.37mg	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	13.3% 93mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.62% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 9.7 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 3.2 times more Vitamin B2 and 3.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 7 ounces of Baked Potato Flesh have 6 times more Copper, 3.6 times more Magnesium, 17 times more Potassium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 20.8 times more Calcium, 11.7 times more Iron and 6.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 1.8 times more Carbohydrate, 24.3 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Fiber
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.