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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18.3% 530kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	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	86% 112g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	23.5% 8.93g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 26mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	467% 1868μg	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	0.16% 0.14mg	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	5.2% 0.78mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	55% 549mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	411% 33mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	79% 553mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	2.94% 109g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 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, QUAKER OAT CINNAMON LIFE vs Baked Red Potatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 19 times more Vitamin B1, 31 times more Vitamin B2, 11.4 times more Vitamin B3, 8.6 times more Vitamin B6, 48.8 times more Vitamin B9 and 6.9 times more Vitamin E than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 126 times more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin C
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 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, QUAKER OAT CINNAMON LIFE vs Baked Red Potatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 43 times more Calcium, 33.2 times more Iron, 3.2 times more Magnesium, 5.4 times more Phosphorus, 38.6 times more Sodium and 34.5 times more Zinc than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 2.1 times more Potassium and 17.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 4.3 times more Energy, 27.3 times more Fat, 19.3 times more Saturated Fat, 4 times more Carbohydrate, 17.6 times more Sugars, 3.5 times more Fiber and 4 times more Protein than Baked Red Potatoes.