Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	13.6% 395kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	250% 325g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	110% 80g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	99% 37.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	547% 6.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	342% 4.45mg	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	30.6% 122μg	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0.5% 0.45mg	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	2.4% 0.36mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	4.1% 41mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	688% 55mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	45.2% 1538mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Baked Whole Red Potatoes have 126 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 20.1 times more Vitamin B1, 12.3 times more Vitamin B2, 5.7 times more Vitamin B3, 4.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Baked Whole Red Potatoes have 1.6 times more Potassium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 27.3 times more Calcium, 17.3 times more Iron, 3.7 times more Magnesium, 5 times more Phosphorus, 46.6 times more Sodium and 5.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 4.3 times more Energy, 49.7 times more Fat, 52.3 times more Saturated Fat, 3.7 times more Carbohydrate, 12.3 times more Sugars, 4.6 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.