Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Baked Potato Flesh	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	6.36% 185kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	104% 135g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.9% 2.8g	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	7.83% 2.98g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	15.3% 0.2mg	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	4.47% 18μg	24.3% 97μg	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	28.2% 25.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	NA	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	8.7% 0.69mg	1227% 98mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	14% 99mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cereals, QUAKER, Quick Oats with Iron, Dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 5.1 times more Vitamin B1, 5.9 times more Vitamin B2, 5.4 times more Vitamin B9 and 16.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Baked Potato Flesh have 8 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 9.4 times more Calcium, 141.3 times more Iron, 10.8 times more Magnesium, 9.2 times more Phosphorus and 11 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, QUAKER, Quick Oats with Iron, Dry 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 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 4 times more Energy, 68.7 times more Fat, 36.9 times more Saturated Fat, 3.2 times more Carbohydrate, 6.3 times more Fiber and 7 times more Protein than Baked Potatoes Flesh no Salt.