Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Baked Red Potatoes	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	5.95% 173kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	107% 139g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cornmeal, white, self-rising, bolted, plain, enriched	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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	82.4% 1.07mg	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	116% 462μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	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	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	1.8% 18mg	71.6% 716mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	33% 0.3mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	165% 2475mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cornmeal, white, self-rising, bolted, plain, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 ounces of Baked Red Potatoes have more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 9.2 times more Vitamin B1, 8 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 8.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 7 ounces of Baked Red Potatoes have 2.1 times more Potassium and 6.1 times more Water than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 40.1 times more Calcium, 8.2 times more Iron, 3.1 times more Magnesium, 11.2 times more Phosphorus, 103.9 times more Sodium and 5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 3.8 times more Energy, 22.7 times more Fat, 3.1 times more Omega 3, 30.7 times more Omega 6, 3.6 times more Carbohydrate, 3.7 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6