Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Baked White Potatoes	Recommended Dietary Allowance
Energy	58% 1683kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	15% 4.85g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	74.3% 12.6g	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	253% 328g	73.6% 96g	130g per day for Men 19-50 years
Sugars	193% 140g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	71.4% 40g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	337% 4.05mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	339% 54.3mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.43mg	73.6% 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	271% 1084μg	43% 172μg	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	4.03% 3.63mg	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	16.6% 2.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Baked White Potatoes	Recommended Dietary Allowance
Calcium	135% 1347mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	64% 0.58mg	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	607% 48.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	37.3% 0.86mg	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	192% 1343mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	156% 2341mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.02% 38g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 18.6 times more Vitamin B1, 23.7 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 13.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 15.8 times more Vitamin C and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 29.7 times more Calcium, 2.9 times more Copper, 16.7 times more Iron, 3.4 times more Magnesium, 11.8 times more Manganese, 3.9 times more Phosphorus, 32.8 times more Selenium, 73.7 times more Sodium and 5.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 9 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4 times more Energy, 46.5 times more Fat, 26.8 times more Saturated Fat, 30.4 times more Omega 3, 56.8 times more Omega 6, 3.4 times more Carbohydrate, 20.2 times more Sugars, 3.3 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.