Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 435kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	66% 86g	68.4% 89g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	19% 10.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	55.4% 499μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.8% 0.8mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	54.4% 218μg	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	3.63% 0.54mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	120% 9.57mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	52% 363mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Baked Red Potatoes:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 110 times more Vitamin A, 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.6 times more Vitamin B5, more Vitamin C and 5.6 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Baked Red Potatoes provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Baked Red Potatoes:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 6.8 times more Calcium, 3 times more Iron, 3.7 times more Manganese, 9.3 times more Sodium and 1.4 times more Zinc than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 2.1 times more Copper and 7.7 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Baked Red Potatoes contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 8.3 times more Omega 6 and 4.4 times more Sugars than Baked Red Potatoes.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Baked Red Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in one pound.