Comparing Nutrients in 7 ounces Baked Red Potatoes VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	5.95% 173kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	75.7% 98g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	21.4% 15.5g	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	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	% 15.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	79% 30g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	149% 1.94mg	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	175% 699μg	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	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	212% 31.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	137% 1.23mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1722% 39.6mg	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	325% 2274mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	235% 129μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	301% 33mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Toasted Wheat Germ Cereals per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Toasted Wheat Germ Cereals:

• 7 ounces of Baked Red Potatoes have 2.1 times more Vitamin C than Toasted Wheat Germ Cereals.
• While 7 oz of Plain Toasted Wheat Germ Cereals contain 23.2 times more Vitamin B1, 16.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.1 times more Vitamin B5, 4.6 times more Vitamin B6, 13 times more Vitamin B9, 199.9 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Toasted Wheat Germ Cereals:

• 7 ounces of Baked Red Potatoes have 13.7 times more Water than Toasted Wheat Germ Cereals.
• While 7 oz of Plain Toasted Wheat Germ Cereals contain 5 times more Calcium, 3.6 times more Copper, 13 times more Iron, 11.4 times more Magnesium, 115.4 times more Manganese, 15.9 times more Phosphorus, 1.7 times more Potassium and 41.7 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Toasted Wheat Germ Cereals contain 4.4 times more Energy, 71.3 times more Fat, 45.8 times more Saturated Fat, 53.3 times more Omega 3, 118.8 times more Omega 6, 2.5 times more Carbohydrate, 5.5 times more Sugars, 8.4 times more Fiber and 12.7 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6