Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	12% 345kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	36.7% 6.23g	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	235% 305g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	164% 119g	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	0.99% 0.71g	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	% 2.02g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 116g	g per day for Men 19-50 years
Fiber	19% 7.14g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	229% 2064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	265% 42.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	366% 4.76mg	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	127% 508μg	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	11.6% 1.75mg	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 Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	89.7% 897mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	104% 0.93mg	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	408% 32.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	388% 8.9mg	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	168% 1179mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	NA	114% 62.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	134% 2008mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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 Oatmeal, maple and brown sugar, dry:

• 14 ounces of Baked Red Potatoes have more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 520 times more Vitamin A, 7.3 times more Vitamin B1, 18.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.5 times more Vitamin E than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 14 ounces of Baked Red Potatoes have 1.3 times more Potassium and 12.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 25.1 times more Calcium, 1.4 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 13 times more Manganese, 4.1 times more Phosphorus, 42.2 times more Sodium and 4.3 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 Oatmeal, maple and brown sugar, dry contain 4.2 times more Energy, 30.9 times more Fat, 19.8 times more Saturated Fat, 3.4 times more Omega 3, 32 times more Omega 6, 3.9 times more Carbohydrate, 21 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6