Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked White Potatoes	Recommended Dietary Allowance
Energy	30.3% 880kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	162% 211g	130g per day for Men 19-50 years
Sugars	120% 87g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	34.2% 13g	55.3% 21g	38g per day for Men 19-50 years
Protein	35.4% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	153% 1380μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	162% 2.1mg	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	125% 500μg	95% 380μg	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	1.1% 1mg	140% 126mg	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	6% 0.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked White Potatoes	Recommended Dietary Allowance
Calcium	56% 560mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	141% 1.27mg	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	276% 22mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	82% 1.9mg	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	91% 640mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 784g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Baked White Potatoes:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 138 times more Vitamin A, 3.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B5, 126 times more Vitamin C and 5.4 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Baked White Potatoes:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.6 times more Calcium, 3.5 times more Iron, 2.5 times more Manganese, 3.2 times more Selenium and 15.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.4 times more Magnesium and 6.4 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole White Potatoes have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.9 times more Omega 6 and 5.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.