Comparing Nutrients in 14 ounces Baked White Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	12.6% 365kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	20.4% 6.54g	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	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	212% 276g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	102% 74.3g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	15% 8.33g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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	16% 0.19mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	38.6% 6.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	38.8% 0.5mg	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	37.7% 151μg	33.7% 135μg	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	12.3% 11mg	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	1.06% 0.16mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	89% 1338mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 14 ounces of Baked White Potatoes have 1.7 times more Vitamin B6 and 4.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 7.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 11.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 14 ounces of Baked White Potatoes have 1.7 times more Potassium and 10.1 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 6.4 times more Calcium, 4.8 times more Iron, 3.6 times more Magnesium, 3.8 times more Phosphorus, 48.1 times more Sodium and 6.1 times more Zinc than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 4.2 times more Energy, 65.3 times more Fat, 41.2 times more Saturated Fat, 3.3 times more Carbohydrate, 12.2 times more Sugars, 3.7 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.