Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.5% 507kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	8.24% 8g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	3.32% 2.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	26% 14.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	33% 0.43mg	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	101% 403μg	3.2% 12.8μg	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	2.05% 1.84mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	50.3% 503mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.3mg	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	226% 18mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	9.92% 0.23mg	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	72.3% 506mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	50.6% 758mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Baked Potato Flesh:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 10.1 times more Vitamin B1, 57.5 times more Vitamin B2, 10.2 times more Vitamin B3, 4.7 times more Vitamin B6, 31.6 times more Vitamin B9 and 12.3 times more Vitamin E than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 9.8 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Baked Potato Flesh:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 71 times more Calcium, 36.5 times more Iron, 4.2 times more Magnesium, 7.1 times more Phosphorus, 107 times more Sodium and 8.2 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 9.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Baked Potato Flesh contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.8 times more Energy, 56.4 times more Fat, 39.5 times more Saturated Fat, 3.3 times more Carbohydrate, 10.5 times more Sugars, 6.5 times more Fiber and 5.3 times more Protein than Baked Potato Flesh.