Comparing Nutrients in 1 pound Baked White Potatoes VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Baked White Potatoes	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	14.4% 417kcal	13.8% 399kcal	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	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	62.5% 81.2g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	54.5% 39.5g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	69.6% 626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	67.7% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	88.3% 1.15mg	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	43% 172μg	56.7% 227μg	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	0.5% 0.45mg	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	1.2% 0.18mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	37.3% 0.34mg	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	36.3% 2.9mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	92% 2.1mg	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	48.6% 340mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Baked Whole White Potatoes have 2 times more Vitamin B5, 126 times more Vitamin C and 5.4 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 138 times more Vitamin A, 3.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Baked Whole White Potatoes have 1.7 times more Copper, 1.4 times more Magnesium and 6.4 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 5.6 times more Calcium, 3.5 times more Iron, 2.5 times more Manganese, 3.2 times more Selenium and 15.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.6 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 5.9 times more Omega 6 and 5.7 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.