Comparing Nutrients in 14 ounces QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	53% 1540kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 374g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	441% 319g	8.38% 6.07g	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	1.1% 0.79g	1.97% 1.43g	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	% 79.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 238g	% 1.6g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.33g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	64.4% 0.84mg	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	NA	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	56% 0.5mg	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	17% 1.35mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	32.6% 0.75mg	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	68% 476mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Baked White Potatoes:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 18.7 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Vitamin B1, 6.9 times more Vitamin B3, 7 times more Vitamin B5, 9.6 times more Vitamin B6 and 31.5 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparing minerals per 14 ounces for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs Baked White Potatoes:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 4 times more Calcium, 2 times more Copper, 1.6 times more Phosphorus and 9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Iron, 27 times more Magnesium, 3.8 times more Manganese, 18.1 times more Potassium, 5.8 times more Zinc and 30.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 14 ounces:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 4.2 times more Energy, 8.2 times more Fat, 4.5 times more Carbohydrate and 52.6 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.