Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Baked White Potatoes	Recommended Dietary Allowance
Energy	144% 4170kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	605% 787g	162% 211g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	55.3% 21g	38g per day for Men 19-50 years
Protein	127% 71g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	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	1568% 20.4mg	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	3885% 15540μg	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	0% 0mg	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	40.7% 6.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2295% 184mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	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	277% 1940mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, CAP vs Baked White Potatoes:

• Cereals ready-to-eat, QUAKER, CAP have 31.9 times more Vitamin B1, 40.3 times more Vitamin B2, 13.3 times more Vitamin B3, 9.7 times more Vitamin B6, 40.9 times more Vitamin B9 and 15.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and 13.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, CAP vs Baked White Potatoes:

• Cereals ready-to-eat, QUAKER, CAP have 28.7 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus, 15 times more Selenium, 106 times more Sodium and 43.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, CAP have 4.5 times more Energy, 61.5 times more Fat, 98 times more Saturated Fat, 1.5 times more Omega 3, 43.4 times more Omega 6, 3.7 times more Carbohydrate, 21.8 times more Sugars, 1.3 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.