Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Potato Skin	Recommended Dietary Allowance
Energy	56% 1624kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	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	242% 315g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	74.5% 54g	NA	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	105% 40g	30% 11.3g	38g per day for Men 19-50 years
Protein	91% 51g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	408% 5.3mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	386% 62mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	83.4% 1.1mg	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	310% 1238μg	19.3% 77μg	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	1.5% 1.36mg	57.5% 51.7mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Potato Skin	Recommended Dietary Allowance
Calcium	142% 1420mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	NA	213% 1.9mg	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	680% 54.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	119% 2.73mg	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	253% 1774mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	230% 3447mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Potato Skin:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 42.9 times more Vitamin B1, 30.8 times more Vitamin B2, 13.2 times more Vitamin B3, 5.7 times more Vitamin B6 and 16.1 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 38 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Potato Skin:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 10.4 times more Calcium, 3.7 times more Iron, 5 times more Magnesium, 10.3 times more Phosphorus, 76 times more Sodium and 7.5 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Potassium and 9.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 6.2 times more Energy, 61.1 times more Fat, 44.6 times more Saturated Fat, 5.6 times more Carbohydrate, 3.5 times more Fiber and 4.4 times more Protein than Potato Skin.