Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	30% 870kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	51.5% 16.5g	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	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	534% 695g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	258% 187g	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	203% 77g	38g per day for Men 19-50 years
Protein	41% 23g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	97% 15.6mg	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	98% 1.27mg	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	85% 340μg	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	31% 28mg	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	30% 4.5mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	9% 90mg	64% 640mg	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	385% 31mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	233% 980mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Baked Red Potatoes has 1.7 times more Vitamin B6 and 4.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 4.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 5.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Baked Red Potatoes has 1.7 times more Potassium and 10.3 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 7.1 times more Calcium, 4.4 times more Iron, 3.5 times more Magnesium, 4 times more Phosphorus, 28.1 times more Sodium and 5.4 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 4.4 times more Energy, 65.3 times more Fat, 41.2 times more Saturated Fat, 3.5 times more Carbohydrate, 13.1 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.