Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Energy	123% 3580kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	534% 695g	166% 216g	130g per day for Men 19-50 years
Sugars	164% 119g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	232% 88g	39.5% 15g	38g per day for Men 19-50 years
Protein	201% 113g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	900% 11.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	852% 136mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1054% 13.7mg	232% 3mg	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	683% 2730μg	22.5% 90μg	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	3.33% 3mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	313% 3130mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	1500% 120mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	559% 3910mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	507% 7600mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Baked Potato Flesh:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 8.6 times more Vitamin B1, 55.7 times more Vitamin B2, 9.8 times more Vitamin B3, 4.6 times more Vitamin B6, 30.3 times more Vitamin B9 and 14 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 42.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Baked Potato Flesh:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 62.6 times more Calcium, 34.3 times more Iron, 4.6 times more Magnesium, 7.8 times more Phosphorus, 152 times more Sodium and 9 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Baked Potato Flesh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 3.8 times more Energy, 61.1 times more Fat, 44.6 times more Saturated Fat, 3.2 times more Carbohydrate, 7 times more Sugars, 5.9 times more Fiber and 5.7 times more Protein than Baked Potato Flesh.