Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	13.6% 395kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42% 7.12g	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	268% 349g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	188% 136g	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	1.13% 0.82g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 133g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	86% 32.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	419% 5.44mg	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	145% 581μg	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	63.5% 57mg	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	2.4% 0.36mg	13.3% 2mg	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, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	118% 1.07mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	443% 10mg	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	192% 1347mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Baked Red Potatoes has more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 520 times more Vitamin A, 7.3 times more Vitamin B1, 18.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.5 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 pound of Baked Red Potatoes has 1.3 times more Potassium and 12.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 25.1 times more Calcium, 1.4 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 13 times more Manganese, 4.1 times more Phosphorus, 42.2 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 4.2 times more Energy, 30.9 times more Fat, 19.8 times more Saturated Fat, 3.4 times more Omega 3, 32 times more Omega 6, 3.9 times more Carbohydrate, 21 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6