Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Baked Red Potatoes

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Baked Red Potatoes: 345g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	52% 67.6g	130g per day for Men 19-50 years
Sugars	41% 29.7g	6.8% 4.93g	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	8.85% 6.4g	2.1% 1.5g	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	% 6.33g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 1.55g	g per day for Men 19-50 years
Fiber	12.7% 4.83g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	56.2% 0.73mg	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	44.4% 178μg	23.3% 93μg	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	0.65% 0.58mg	48.3% 43.4mg	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	2.22% 0.33mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19.6% 196mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	66.7% 0.6mg	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	95% 7.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	26% 0.6mg	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	34.8% 243mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Baked Red Potatoes:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 119.4 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B5, 74.5 times more Vitamin C and 5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Baked Red Potatoes:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.3 times more Calcium, 3.1 times more Iron, 2.9 times more Manganese and 8.9 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 1.4 times more Magnesium, 6.3 times more Potassium and 37.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.4 times more Fat, 6 times more Omega 6, 6 times more Sugars and 4.2 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Omega 3 and 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.