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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	4.25% 123kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.27% 8.02g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	93% 121g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	85.7% 62g	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	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	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	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	231% 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	9.57% 38.3μg	572% 2289μg	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	0.16% 0.14mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	347% 27.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	68% 1019mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	199% 22mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.095% 3.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Red Potatoes have 126 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 22.2 times more Vitamin B1, 36 times more Vitamin B2, 12.9 times more Vitamin B3, 10 times more Vitamin B6, 59.8 times more Vitamin B9 and 5.3 times more Vitamin E than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Baked Red Potatoes have 2.9 times more Potassium and 30.9 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 28 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 59.9 times more Sodium and 38.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 4.6 times more Energy, 37.7 times more Fat, 77.9 times more Saturated Fat, 4.3 times more Carbohydrate, 30.6 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.