Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Baked Potato Flesh	Recommended Dietary Allowance
Energy	53.5% 1551kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	75% 98g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55% 21g	18% 6.8g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.86mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	105% 1.37mg	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	212% 848μg	10.2% 41μg	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	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	200% 2000mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	108% 0.98mg	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	2383% 191mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	51% 358mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	546% 8187mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.87% 32g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Baked Potato Flesh:

• 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry has 8.1 times more Vitamin B1, 35.2 times more Vitamin B2, 6.4 times more Vitamin B3 and 20.8 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Baked Potato Flesh:

• 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry has 88.2 times more Calcium, 120.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 361 times more Sodium and 1.7 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.3 times more Potassium and 10.7 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry has 3.7 times more Energy, 3.5 times more Carbohydrate, 3.1 times more Fiber and 5 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.4 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.