Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	60.4% 1751kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	68.4% 89g	130g per day for Men 19-50 years
Sugars	189% 137g	8.95% 6.5g	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	1.13% 0.82g	2.75% 2g	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	% 1.77g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 135g	% 2.04g	g per day for Men 19-50 years
Fiber	86% 32.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	75% 42g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	74% 0.96mg	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	168% 671μg	30.6% 122μg	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	63.5% 57mg	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	15.4% 2.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	117% 1170mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	87.7% 0.79mg	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	587% 47mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	34% 0.78mg	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	198% 1383mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	55μg per day for Men 19-50 years
Sodium	153% 2291mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.78% 29g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Baked Red Potatoes:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 692 times more Vitamin A, 14.8 times more Vitamin B1, 20 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5, 6.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 6.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and 2 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Baked Red Potatoes:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 28.7 times more Calcium, 1.4 times more Copper, 14.8 times more Iron, 3.2 times more Magnesium, 13.3 times more Manganese, 4.2 times more Phosphorus, 42.1 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 12 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 4.4 times more Energy, 31.5 times more Fat, 19.5 times more Saturated Fat, 3.4 times more Omega 3, 31.6 times more Omega 6, 3.9 times more Carbohydrate, 21.2 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.