Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%

Macro Nutrients

	Baked Potato Flesh	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Energy	4.55% 132kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	77% 100g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	57.4% 41.6g	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	5.6% 2.13g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	9.65% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	3.2% 12.8μg	7.1% 28.3μg	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	20% 18mg	1.4% 1.28mg	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	0.38% 0.057mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	6.2% 0.5mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	10% 71mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	33.6% 505mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 5 ounces of Baked Potato Flesh have 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 14.2 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 9 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 5 ounces of Baked Potato Flesh have 9.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 11.4 times more Calcium, 7.9 times more Iron, 3.4 times more Magnesium, 4.8 times more Phosphorus, 71.2 times more Sodium and 6.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 4.2 times more Energy, 103.6 times more Fat, 50 times more Saturated Fat, 3.3 times more Carbohydrate, 17.3 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Baked Potatoes Flesh no Salt.