Comparing Nutrients in 100 grams 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	3% 87kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	60% 78g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	4.46% 0.058mg	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	6.75% 27μg	6% 24μg	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	14% 12.6mg	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	0.53% 0.08mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.78% 0.079mg	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	8.75% 0.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	30% 0.69mg	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	10.3% 72mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	NA	42.7% 23.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, farina, unenriched, dry per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Cereals, farina, unenriched, dry:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals, farina, unenriched, dry:

• 100 grams 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 100 g 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 100 grams.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• Both Baked Whole Red Potatoes as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.