Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Baked Red Potatoes	Recommended Dietary Allowance
Energy	23.5% 681kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	30% 39g	130g per day for Men 19-50 years
Sugars	4.13% 3g	3.9% 2.84g	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% 0g	1.2% 0.87g	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	% 0g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.89g	g per day for Men 19-50 years
Fiber	22% 8.33g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	26% 14.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.86mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	32.4% 0.42mg	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	87.3% 349μg	13.4% 53.6μg	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	0% 0mg	27.8% 25mg	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	0.66% 0.099mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	75% 750mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	38.4% 0.35mg	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	961% 77mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	15% 0.34mg	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	20.4% 143mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	148% 2225mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs Baked Red Potatoes:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 27 times more Vitamin B1, 13.9 times more Vitamin B2, 5.6 times more Vitamin B3 and 6.5 times more Vitamin B9 than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Baked Red Potatoes:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 42 times more Calcium, 55.4 times more Iron and 93.4 times more Sodium than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 5.8 times more Copper, 4 times more Potassium and 10.6 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Baked Red Potatoes contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 3.9 times more Energy, 14.3 times more Fat, 19.1 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 3.2 times more Protein than Baked Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 in seven ounces.