Comparing Nutrients in 14 ounces Baked White Potatoes VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Baked White Potatoes	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	12.6% 365kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.8g	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	64.4% 83.7g	208% 271g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	7.77% 5.64g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, QUAKER, Quick Oats with Iron, 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	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	20.4% 3.27mg	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	30.5% 0.4mg	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	48.6% 194μg	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	1.06% 0.16mg	17.5% 2.6mg	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, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	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	2453% 196mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	255% 1072mg	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	260% 1818mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	41.8% 1421mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals, QUAKER, Quick Oats with Iron, Dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Cereals, QUAKER, Quick Oats with Iron, 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, Quick Oats with Iron, Dry:

• 14 ounces of Baked White Potatoes have 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 14 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 16.5 times more Vitamin E than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 14 ounces of Baked White Potatoes have 1.5 times more Potassium and 8 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 14 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 4.7 times more Calcium, 77.3 times more Iron, 10 times more Magnesium, 6.1 times more Phosphorus and 9.1 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, Quick Oats with Iron, Dry contain 4 times more Energy, 45.8 times more Fat, 24 times more Saturated Fat, 3.2 times more Carbohydrate, 4.5 times more Fiber and 6.5 times more Protein than Baked Whole White Potatoes.