Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, CAP VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Energy	62.3% 1805kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	47.4% 15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	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	298% 388g	68.4% 89g	130g per day for Men 19-50 years
Sugars	277% 201g	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	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	35.6% 20g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	610% 7.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	636% 8.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	609% 97mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	746% 9.7mg	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	1763% 7053μg	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	18.7% 2.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	1101% 88mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	108% 757mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	53.6% 29.5μg	NA	55μg per day for Men 19-50 years
Sodium	228% 3420mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	666% 73.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Baked Red Potatoes:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 22.4 times more Vitamin B1, 36.4 times more Vitamin B2, 13.5 times more Vitamin B3, 10.1 times more Vitamin B6, 57.6 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 2.4 times more Vitamin B5, more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, CAP vs Baked Red Potatoes:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 27.7 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 62.8 times more Sodium and 40.4 times more Zinc than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.6 times more Copper, 2.9 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 4.6 times more Energy, 34.1 times more Fat, 83.7 times more Saturated Fat, 14.7 times more Omega 6, 4.4 times more Carbohydrate, 31 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in one pound.