Comparing Nutrients in 14 ounces Baked White Potatoes VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	12.6% 365kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	34% 5.76g	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	237% 309g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	91% 66.2g	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	86.7% 33g	38g per day for Men 19-50 years
Protein	15% 8.33g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	237% 38mg	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	269% 3.5mg	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	716% 2866μg	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	50.7% 45.6mg	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	1.06% 0.16mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	209% 1.9mg	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	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	525% 12mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Baked Whole White Potatoes have 1.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 356 times more Vitamin A, 14.2 times more Vitamin B1, 19.8 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B6, 19 times more Vitamin B9 and 121.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin C per 14 oz.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Baked Whole White Potatoes have 1.5 times more Potassium and 27.4 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 20.1 times more Calcium, 3.7 times more Copper, 45.8 times more Iron, 4.3 times more Magnesium, 16.1 times more Manganese, 4.9 times more Phosphorus, 13.8 times more Selenium, 49.6 times more Sodium and 20.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 4.1 times more Energy, 32.2 times more Fat, 21.8 times more Saturated Fat, 4.5 times more Omega 3, 29.6 times more Omega 6, 3.7 times more Carbohydrate, 10.9 times more Sugars, 4 times more Fiber and 5.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.