Comparing Nutrients in 300 calories Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar: 83.8g

Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 4.1 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.87% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	20.6% 15g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	14% 7.93g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	92% 1.2mg	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	23.3% 93μg	59.5% 238μg	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	48.3% 43.4mg	1.2% 1.1mg	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	1.84% 0.28mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	3.1% 31mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	30% 2.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	20.8% 87mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	35.5% 248mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.18% 6.65g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, Apple And Cinnamon, Reduced Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 300 calories of Baked Red Potatoes have 39.9 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 300 calories of Baked Red Potatoes have 5.8 times more Potassium and 39.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 9.6 times more Calcium, 4.4 times more Iron, 10.8 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 3 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.