Comparing Nutrients in 1 pound Baked Red Potatoes VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.9% 1.5g	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	26% 34g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	2.72% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	4.54% 0.059mg	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	5.67% 22.7μg	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	NA	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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	20.7% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	134% 3.08mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt 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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B2, 16.6 times more Vitamin B3, 3.4 times more Vitamin B5, 16.3 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contains 1.6 times more Vitamin B1 than Baked Whole Red Potatoes.
• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 1 pound of Baked Red Potatoes has 4.2 times more Copper and 7.9 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 1 lb of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contains 1.4 times more Iron, 3.9 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2 times more Energy and 2.6 times more Carbohydrate than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Baked Red Potatoes and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.