Comparing Nutrients in 5 ounces Baked White Potatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	4.5% 130kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3.94% 1.26g	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	23% 30g	82.2% 107g	130g per day for Men 19-50 years
Sugars	3% 2.17g	30.4% 22g	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	32% 12g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	14% 0.18mg	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	12.8% 51μg	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% 0mg	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	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	20.4% 693mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	61.7% 926mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 5 ounces of Baked White Potatoes have 1.6 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 11.5 times more Vitamin B1, 7.4 times more Vitamin B2 and 112.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 5 ounces of Baked White Potatoes have 18.9 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.8 times more Calcium, 6.4 times more Iron, 5 times more Magnesium, 5.7 times more Phosphorus, 93.3 times more Sodium and 8.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain similar levels of Potassium per five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 4 times more Energy, 33.6 times more Fat, 22.3 times more Saturated Fat, 3.6 times more Carbohydrate, 10.2 times more Sugars, 4.1 times more Fiber and 5.5 times more Protein than Baked Whole White Potatoes.