Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Baked Potato Flesh	Recommended Dietary Allowance
Energy	25% 728kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	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	102% 133g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	4.65% 3.37g	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	51% 19.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	46% 0.6mg	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	16% 63.5μg	4.47% 18μg	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	28.2% 25.4mg	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	6.2% 0.93mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	10.3% 103mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	NA	47.4% 0.43mg	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	104% 8.33mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	134% 941mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Baked Potato Flesh:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 7 times more Vitamin B1, 6.7 times more Vitamin B2, 3.6 times more Vitamin B9 and 11.8 times more Vitamin E than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Baked Potato Flesh:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 10.4 times more Calcium, 12 times more Iron, 5.9 times more Magnesium, 9.5 times more Phosphorus and 10.6 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 8.6 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Baked Potato Flesh contain similar levels of Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 3.9 times more Energy, 63 times more Fat, 42.7 times more Saturated Fat, 3.1 times more Carbohydrate, 6.5 times more Fiber and 8.2 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.