Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.2% 0.14g	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	0.86% 0.62g	0% 0g	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	% 0.78g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.14g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	3.05% 0.04mg	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	9.57% 38.3μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	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	0.76% 0.11mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	0% 0mg	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	12.4% 0.99mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	3% 0.069mg	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	14.6% 102mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Baked Red Potatoes have 6.6 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Baked Red Potatoes have more Copper, 4.7 times more Magnesium, 3.5 times more Manganese, 5.1 times more Phosphorus, 20.2 times more Potassium and 4.4 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 7.1 times more Calcium, 9.6 times more Iron and 18.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain similar levels of Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.2 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Baked Red Potatoes and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt offer comparable quantities of Energy per five ounces.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.