Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	12% 345kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	228% 297g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	4.8% 3.5g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	49% 18.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	210% 33.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	39.7% 0.52mg	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	26.8% 107μg	170% 679μg	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	55.6% 50mg	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	2.1% 0.32mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	164% 1639mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	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	34.7% 2.78mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	41% 286mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	317% 4751mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Grits, Butter flavor, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 14 ounces of Baked Red Potatoes have 1.6 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 14 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 11.1 times more Vitamin B1, 13.8 times more Vitamin B2, 5.3 times more Vitamin B3 and 6.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• 14 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 14 ounces of Baked Red Potatoes have 1.2 times more Magnesium, 4.5 times more Potassium and 11.6 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 14 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 45.9 times more Calcium, 42.9 times more Iron, 1.6 times more Phosphorus, 99.8 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 4.2 times more Energy, 37.6 times more Fat, 64.5 times more Saturated Fat, 3.8 times more Carbohydrate, 2.6 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.