Comparing Nutrients in 1 kilogram Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Baked White Potatoes	Recommended Dietary Allowance
Energy	124% 3610kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	63.5% 61.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 644g	162% 211g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	332% 126g	55.3% 21g	38g per day for Men 19-50 years
Protein	295% 165g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	665% 8.65mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	636% 102mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	783% 10mg	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	510% 2040μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Baked White Potatoes	Recommended Dietary Allowance
Calcium	243% 2430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	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	1098% 87.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	566% 3960mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	413% 6190mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.44% 90g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Baked White Potatoes:

• Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 15.3 times more Vitamin B1, 20.1 times more Vitamin B2, 6.7 times more Vitamin B3, 4.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 13.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 126 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Baked White Potatoes:

• Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 24.3 times more Calcium, 13.7 times more Iron, 4.3 times more Magnesium, 5.3 times more Phosphorus, 88.4 times more Sodium and 7.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Potassium and 8.3 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 3.9 times more Energy, 41.1 times more Fat, 29.7 times more Saturated Fat, 3.1 times more Carbohydrate, 6 times more Fiber and 7.9 times more Protein than Baked Whole White Potatoes.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Baked Whole White Potatoes have similar amounts of Sugars per 1 kg.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.