Comparing Nutrients in 100 grams Cereals, WHEATENA, cooked with water, with salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.03% 59kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	5.26% 2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.63% 2.03g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	16.2% 0.21mg	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	2.25% 9μg	9.5% 38μg	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	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.53% 0.53mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	14% 0.13mg	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	7% 0.56mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	8.2% 0.19mg	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	8.57% 60mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, WHEATENA, cooked with water, with salt vs Baked White Potatoes:

• Cereals, WHEATENA, cooked with water, with salt have 13.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 9.1 times more Vitamin B5, 11.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals, WHEATENA, cooked with water, with salt vs Baked White Potatoes:

• Cereals, WHEATENA, cooked with water, with salt have 8 times more Calcium, 4.3 times more Manganese, 22 times more Selenium, 34 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.3 times more Magnesium and 7.1 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Iron, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, WHEATENA, cooked with water, with salt have 4.5 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.8 times more Carbohydrate and 6.1 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Omega 3, Fiber and Protein per 100 g.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.