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Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, dryVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
Baked White Potatoes
9%
1%
90%
14 oz ▼

Macro Nutrients

47%1357kcal
Energy
12.6%365kcal
1357 kcalvs365 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.2%7.94g
Fat
0.61%0.6g
7.94 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.72%1.2g
Saturated Fat
0.5%0.16g
1.2 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.6%0.3g
Omega 3
3.72%0.06g
0.3 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.8%3.7g
Omega 6
1.14%0.19g
3.7 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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230%298g
Carbohydrate
64.4%83.7g
298 gvs83.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.3%1.67g
Sugars
8.38%6.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.67 gvs6.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.97%1.43g
≤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]
NA gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.6g
NA gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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99%37.7g
Fiber
22%8.33g
37.7 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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79.4%44.5g
Protein
15%8.33g
44.5 gvs8.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
0 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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132%1.6mg
Vitamin B1
16%0.19mg
Thiamine
1.6 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B2
13%0.17mg
Riboflavin
1.2 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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122%19.4mg
Vitamin B3
38%6.06mg
Niacin, nicotinic acid, niacinamide
19.4 mgvs6.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72.6%3.63mg
Vitamin B5
30.4%1.52mg
Pantothenic acid
3.63 mgvs1.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg
Vitamin B6
64.4%0.84mg
Pyridoxine
1.55 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77.4%310μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
310 μgvs151 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
55.6%50mg
Ascorbic acid
0 mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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34.7%5.2mg
Vitamin E
1.06%0.16mg
Tocopherols and Tocotrienols
5.2 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.94%9.53μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
9.53 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
3.97%39.7mg
159 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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202%1.8mg
Copper
56%0.5mg
1.8 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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168%13.5mg
Iron
31.8%2.54mg
13.5 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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115%484mg
Magnesium
25.5%107mg
484 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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552%12.7mg
Manganese
32.6%0.75mg
12.7 mgvs0.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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215%1504mg
Phosphorus
42.5%298mg
1504 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45.4%1544mg
Potassium
63.5%2159mg
1544 mgvs2159 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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510%281μg
Selenium
3.6%2μg
281 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
1.85%27.8mg
7.94 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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96%10.6mg
Zinc
12.6%1.4mg
10.6 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.06%39.3g
Water
8.1%299g
39.3 gvs299 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, dry vs Baked White Potatoes:
Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, dry vs Baked White Potatoes:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: