Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Baked Potato Skin	Recommended Dietary Allowance
Energy	25% 726kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	70.3% 91g	130g per day for Men 19-50 years
Sugars	40.2% 29g	3.83% 2.78g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44.3g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	31% 17.4g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	94% 1.2mg	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	124% 494μg	11% 43.7μg	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	0.44% 0.4mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Baked Potato Skin	Recommended Dietary Allowance
Calcium	55% 552mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	180% 1.62mg	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	233% 18.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	86.7% 607mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Baked Potato Skin:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 6.2 times more Vitamin B1, 10 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B6, 11.3 times more Vitamin B9 and 10.8 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 67.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Baked Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Baked Potato Skin:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 8.2 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 22.5 times more Sodium and 4.2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.8 times more Energy, 48 times more Fat, 35.6 times more Saturated Fat, 1.6 times more Carbohydrate, 10.5 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Baked Potato Skin.