Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	30% 870kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	557% 724g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	41% 23g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	921% 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	598% 2390μg	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	8.9% 8mg	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	5.33% 0.8mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	9% 90mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	404% 3.64mg	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	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	967% 22.2mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	NA	298% 164μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 kilogram of Baked Red Potatoes has 15.8 times more Vitamin C and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 12.4 times more Vitamin B1, 20.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B5, 5.6 times more Vitamin B6, 8.9 times more Vitamin B9 and 6.9 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, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Potassium and 9.2 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 33 times more Calcium, 2.1 times more Copper, 15.3 times more Iron, 3.3 times more Magnesium, 12.9 times more Manganese, 4.1 times more Phosphorus, 43 times more Sodium and 4.9 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, raisins, dates and walnuts, dry contains 4.3 times more Energy, 46.5 times more Fat, 26.8 times more Saturated Fat, 30.4 times more Omega 3, 56.8 times more Omega 6, 3.7 times more Carbohydrate, 21.6 times more Sugars, 3.8 times more Fiber and 3.8 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6