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Comparing Nutrients in 1 kilogram Baked White PotatoesVS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
12%
4%
84%
1 kg ▼

Macro Nutrients

31.7%920kcal
Energy
128%3700kcal
920 kcalvs3700 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
15.5%15g
1.5 gvs15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
7.44%2.38g
0.4 gvs2.38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g
Omega 3
55%0.88g
0.15 gvs0.88 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g
Omega 6
43.6%7.4g
0.49 gvs7.4 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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162%211g
Carbohydrate
588%765g
211 gvs765 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15.3g
Sugars
2.76%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.3 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
NA
≤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]
3.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.3g
Glucose
NA
6.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g
Sucrose
%2g
4 gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g
Fiber
100%38g
21 gvs38 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g
Protein
188%105g
21 gvs105 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg
Vitamin B1
417%5mg
Thiamine
0.48 mgvs5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
154%2mg
Riboflavin
0.43 mgvs2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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96%15.3mg
Vitamin B3
263%42mg
Niacin, nicotinic acid, niacinamide
15.3 mgvs42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76.6%3.83mg
Vitamin B5
104%5.18mg
Pantothenic acid
3.83 mgvs5.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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162%2.1mg
Vitamin B6
83%1.08mg
Pyridoxine
2.1 mgvs1.08 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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95%380μg
Vitamin B9
303%1210μg
Folates and Folic Acid
380 μgvs1210 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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140%126mg
Vitamin C
0%0mg
Ascorbic acid
126 mgvs0 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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2.67%0.4mg
Vitamin E
7.33%1.1mg
Tocopherols and Tocotrienols
0.4 mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
4.17%5μg
Phytomenadione or phylloquinone
27 μgvs5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%100mg
Calcium
606%6060mg
100 mgvs6060 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg
Copper
229%2.06mg
1.27 mgvs2.06 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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80%6.4mg
Iron
3575%286mg
6.4 mgvs286 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
64.3%270mg
270 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
NA
1.9 mgvsNA 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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107%750mg
Phosphorus
164%1150mg
750 mgvs1150 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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160%5440mg
Potassium
35.3%1200mg
5440 mgvs1200 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
364%200μg
5 μgvs200 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
4.67%70mg
70 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
80%8.8mg
3.5 mgvs8.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.4%754g
Water
2.95%109g
754 gvs109 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:
Comparing minerals per 1 kilogram for Baked White Potatoes vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: