Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Energy	28% 812kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32% 42g	130g per day for Men 19-50 years
Sugars	87% 63g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11% 4.17g	38g per day for Men 19-50 years
Protein	32.2% 18g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	32.2% 0.42mg	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	7.44% 29.8μg	19% 75.4μg	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	0% 0mg	27.8% 25mg	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	39% 5.83mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	28% 0.25mg	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	63.5% 5.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	16.3% 0.38mg	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	38.6% 270mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice and Wheat cereal bar vs Baked White Potatoes:

• Rice and Wheat cereal bar has 14.2 times more Vitamin B1, 18 times more Vitamin B2, 5.9 times more Vitamin B3, 4.3 times more Vitamin B6 and 73.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Baked White Potatoes:

• Rice and Wheat cereal bar has 3.1 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 49.8 times more Selenium, 61.1 times more Sodium and 5.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Potassium and 10.1 times more Water than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 7 ounces:

• Rice and Wheat cereal bar has 4.4 times more Energy, 60.6 times more Fat, 5.5 times more Omega 3, 40.1 times more Omega 6, 3.5 times more Carbohydrate, 20.8 times more Sugars and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Rice and Wheat cereal bar and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Rice and Wheat cereal bar as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.