Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	13.6% 395kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	264% 343g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	223% 162g	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	1.8% 1.3g	48% 35g	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	% 1.54g	% 34.5g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 91g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	15% 8.5g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	387% 5.03mg	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	11.3% 45.4μg	242% 966μg	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	65.5% 59mg	3.53% 3.18mg	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	0.3% 0.045mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	403% 9.27mg	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	28.5% 200mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	9.44% 349g	1.04% 38.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 18.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 7.5 times more Vitamin B1, 33.5 times more Vitamin B2, 7.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 21.3 times more Vitamin B9 and 40 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 9.1 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 47 times more Calcium, 1.7 times more Copper, 29.4 times more Iron, 3.7 times more Magnesium, 14.8 times more Manganese, 6.6 times more Phosphorus, 9.7 times more Selenium, 110 times more Sodium and 6.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 4.1 times more Energy, 40 times more Fat, 4.2 times more Omega 3, 37.8 times more Omega 6, 3.8 times more Carbohydrate, 39.2 times more Sugars, 26.6 times more Fructose, 3.2 times more Fiber and 4.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6