Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Energy	18.5% 537kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	23% 30g	130g per day for Men 19-50 years
Sugars	61% 44.3g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	149% 1337μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	23% 0.3mg	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	89% 356μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	20% 18mg	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	4.35% 0.65mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Calcium	43.5% 435mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	20% 0.18mg	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	200% 16mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	11.6% 0.27mg	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	60.7% 425mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	47% 707mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 943 times more Vitamin A, 19.6 times more Vitamin B1, 24.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and 11.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 42 times more Vitamin C and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 30.7 times more Calcium, 2.2 times more Copper, 17.7 times more Iron, 3.1 times more Magnesium, 12.6 times more Manganese, 4 times more Phosphorus, 32 times more Selenium, 71.3 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 11.5 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.1 times more Energy, 42.5 times more Fat, 32.7 times more Saturated Fat, 4 times more Omega 3, 26 times more Omega 6, 3.6 times more Carbohydrate, 20.4 times more Sugars, 2.9 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.