Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	5.95% 173kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	119% 155g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, unenriched, dry	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.85% 0.12mg	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	12% 47.6μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	17.4% 0.16mg	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	17.4% 1.4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	59.8% 1.38mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	NA	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals, farina, unenriched, dry 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, unenriched, dry:

• 7 ounces of Baked Red Potatoes have 2.3 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin C than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 2 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry 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, unenriched, dry:

• 7 ounces of Baked Red Potatoes have 2.2 times more Copper, 2.2 times more Magnesium, 5.8 times more Potassium and 7.3 times more Water than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 2.1 times more Iron, 4 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry contain similar levels of Phosphorus per seven ounces.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, farina, unenriched, dry contain 4.2 times more Energy, 4 times more Carbohydrate and 4.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, unenriched, dry offer comparable quantities of Fiber per seven ounces.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.