Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	12% 345kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	17% 2.86g	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	261% 339g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	243% 176g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	653% 8.5mg	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	1543% 6172μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	49% 0.44mg	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	963% 77mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	583% 64mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Baked Red Potatoes have 2.4 times more Vitamin B5, more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 22.4 times more Vitamin B1, 36.4 times more Vitamin B2, 13.5 times more Vitamin B3, 10.1 times more Vitamin B6, 57.6 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Baked Red Potatoes have 1.6 times more Copper, 2.9 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 27.7 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 62.8 times more Sodium and 40.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 4.6 times more Energy, 34.1 times more Fat, 83.7 times more Saturated Fat, 14.7 times more Omega 6, 4.4 times more Carbohydrate, 31 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in 14 ounces.