Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	30% 870kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	58% 56.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	555% 722g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	245% 178g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	255% 97g	38g per day for Men 19-50 years
Protein	41% 23g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	928% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	887% 142mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	1092% 14mg	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	67.5% 270μg	710% 2840μg	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	140% 126mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	9% 90mg	355% 3550mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	NA	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	87.5% 7mg	1596% 128mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	NA	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	103% 720mg	510% 3570mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	357% 5350mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	217% 24mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.15% 79.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 kilogram of Baked Red Potatoes has 9.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 14.8 times more Vitamin B1, 24.1 times more Vitamin B2, 8.9 times more Vitamin B3, 6.7 times more Vitamin B6, 10.5 times more Vitamin B9 and 6.1 times more Vitamin E than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Potassium and 9.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 39.4 times more Calcium, 18.2 times more Iron, 3.7 times more Magnesium, 5 times more Phosphorus, 44.6 times more Sodium and 6 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 4.1 times more Energy, 37.6 times more Fat, 25.7 times more Saturated Fat, 3.7 times more Carbohydrate, 12.4 times more Sugars, 5.4 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.