Comparing Nutrients in 7 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Baked Potato Skin	Recommended Dietary Allowance
Energy	26.7% 774kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	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	108% 140g	70.3% 91g	130g per day for Men 19-50 years
Sugars	80.4% 58.3g	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	36.6% 14g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	29% 16.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	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	44.5% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	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	22.6% 0.29mg	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	9.92% 39.7μg	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	2% 1.8mg	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	4.76% 0.71mg	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, oatmeal, REAL MEDLEYS, apple walnut, dry	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	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	68.7% 5.5mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	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	67.8% 474mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	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	47% 706mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry vs Baked Potato Skin:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 2.2 times more Vitamin B1 and 9 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.8 times more Vitamin B3, 4.1 times more Vitamin B6 and 15 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Baked Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Baked Potato Skin:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 1.7 times more Calcium, 2 times more Magnesium, 2.4 times more Phosphorus, 17 times more Sodium and 3.7 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.5 times more Iron and 1.7 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 2 times more Energy, 103.6 times more Fat, 50 times more Saturated Fat, 1.5 times more Carbohydrate, 21 times more Sugars and 1.9 times more Protein than Baked Potato Skin.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Baked Potato Skin offer comparable quantities of Fiber per seven ounces.