Comparing Nutrients in 5 ounces Baked White Potatoes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	4.5% 130kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	91% 119g	130g per day for Men 19-50 years
Sugars	3% 2.17g	39.6% 28.7g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	152% 1372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	182% 2.37mg	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	13.5% 54μg	473% 1891μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	63% 56.7mg	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	0.38% 0.057mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.3% 0.13mg	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	11.3% 0.91mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	25.4% 0.58mg	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	15% 106mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	164% 18mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.13% 4.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Baked Whole White Potatoes have 13.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 968 times more Vitamin A, 26.4 times more Vitamin B1, 33.1 times more Vitamin B2, 11 times more Vitamin B3, 1.5 times more Vitamin B5, 7.9 times more Vitamin B6, 35.1 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C and 113.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Baked Whole White Potatoes have 1.4 times more Copper, 2 times more Potassium and 22.5 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 45.3 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 13 times more Selenium, 117.9 times more Sodium and 36.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4.1 times more Energy, 22.9 times more Fat, 39.6 times more Saturated Fat, 2.1 times more Omega 3, 22.1 times more Omega 6, 4 times more Carbohydrate, 13.2 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.