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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound of Baked Potato Flesh has 2.3 times more Potassium and 10.7 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 1 lb of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contains 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 Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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