Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Energy	26% 752kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	115% 150g	32% 42g	130g per day for Men 19-50 years
Sugars	85.6% 62g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	31.3% 12g	11% 4.17g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	208% 1871μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	32.2% 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	125% 498μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	6.1% 0.91mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Baked White Potatoes	Recommended Dietary Allowance
Calcium	61% 609mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	28% 0.25mg	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	280% 22.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	16.3% 0.38mg	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	85% 595mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 943 times more Vitamin A, 19.6 times more Vitamin B1, 24.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and 11.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 42 times more Vitamin C and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Baked White Potatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 30.7 times more Calcium, 2.2 times more Copper, 17.7 times more Iron, 3.1 times more Magnesium, 12.6 times more Manganese, 4 times more Phosphorus, 32 times more Selenium, 71.3 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 11.5 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 4.1 times more Energy, 42.5 times more Fat, 32.7 times more Saturated Fat, 4 times more Omega 3, 26 times more Omega 6, 3.6 times more Carbohydrate, 20.4 times more Sugars, 2.9 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.