Comparing Nutrients in 100 grams Baked Red Potatoes VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Baked Red Potatoes	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	3% 87kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	5.5% 0.93g	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	58% 75.2g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.58% 0.42g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, whole wheat hot natural cereal, 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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	30% 0.39mg	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	19.5% 78μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	0.9% 9mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	51% 0.46mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	139% 3.2mg	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	54% 379mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	129% 70.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, whole wheat hot natural cereal, dry per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, dry:

• 100 grams of Baked Red Potatoes have more Vitamin C than Cereals, whole wheat hot natural cereal, dry.
• While 100 g of Cereals, whole wheat hot natural cereal, dry contain 5.6 times more Vitamin B1, 6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 16.4 times more Vitamin E than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin E
• 100 grams of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals, whole wheat hot natural cereal, dry:

• 100 grams of Baked Red Potatoes have 1.4 times more Potassium and 7.7 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 100 g of Cereals, whole wheat hot natural cereal, dry contain 4.4 times more Calcium, 2.6 times more Copper, 4.8 times more Iron, 4.4 times more Magnesium, 18.5 times more Manganese, 5.3 times more Phosphorus and 6.7 times more Zinc than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, whole wheat hot natural cereal, dry contain 3.9 times more Energy, 13.3 times more Fat, 5 times more Omega 3, 19 times more Omega 6, 3.8 times more Carbohydrate, 5.3 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6