Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.5% 564kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	15% 4.74g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	93% 121g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	86.7% 63g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.22g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	551% 2204μg	9.57% 38.3μg	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% 0mg	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	5.86% 0.88mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	27.4% 0.25mg	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	344% 27.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	10.7% 0.25mg	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% 237mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	NA	55μg per day for Men 19-50 years
Sodium	71.3% 1069mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Baked Red Potatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 22.4 times more Vitamin B1, 36.4 times more Vitamin B2, 13.5 times more Vitamin B3, 10.1 times more Vitamin B6, 57.6 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 2.4 times more Vitamin B5, more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Baked Red Potatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 27.7 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 62.8 times more Sodium and 40.4 times more Zinc than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.6 times more Copper, 2.9 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 4.6 times more Energy, 34.1 times more Fat, 83.7 times more Saturated Fat, 14.7 times more Omega 6, 4.4 times more Carbohydrate, 31 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in five ounces.