Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	30% 870kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	47.7% 46.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	592% 769g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	414% 300g	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	2.5% 1.8g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 293g	g per day for Men 19-50 years
Fiber	47.4% 18g	189% 72g	38g per day for Men 19-50 years
Protein	41% 23g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	578% 5200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	698% 9.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	667% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	923% 12mg	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	320% 1280μg	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	0% 0mg	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	29.3% 4.4mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	9% 90mg	226% 2260mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	261% 2.35mg	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	1028% 82.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	977% 22.5mg	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	424% 2970mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	NA	287% 158μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	155% 17mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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, maple and brown sugar, dry:

• 1 kilogram of Baked Red Potatoes has more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 520 times more Vitamin A, 7.3 times more Vitamin B1, 18.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.5 times more Vitamin E than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Potassium and 12.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 25.1 times more Calcium, 1.4 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 13 times more Manganese, 4.1 times more Phosphorus, 42.2 times more Sodium and 4.3 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, maple and brown sugar, dry contains 4.2 times more Energy, 30.9 times more Fat, 19.8 times more Saturated Fat, 3.4 times more Omega 3, 32 times more Omega 6, 3.9 times more Carbohydrate, 21 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6