Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.1% 1.5g	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	1.2% 0.87g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.14g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	14.7% 0.19mg	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	13.4% 53.6μg	38.2% 153μg	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	27.8% 25mg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 101μg	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	17.4% 1.4mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	17% 0.39mg	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	20.4% 143mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, enriched, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals, farina, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Baked Red Potatoes have 4.2 times more Copper, 4 times more Magnesium, 1.9 times more Phosphorus, 23.7 times more Potassium and 1.7 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 10.8 times more Calcium, 7.6 times more Iron and 10.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.