Comparing Nutrients in 7 ounces Baked Potato Skin VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Baked Potato Skin	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	13.5% 393kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.36% 2.04g	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	70.3% 91g	110% 143g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	48.7% 35.3g	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	41.3% 15.7g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	217% 2.8mg	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	11% 43.7μg	141% 564μg	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	29.8% 26.8mg	2.87% 2.58mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	70.4% 704mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	175% 14mg	317% 25.3mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	70.8% 1062mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 7 ounces of Baked Potato Skin have 10.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 8.7 times more Vitamin B1, 11.4 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B6, 12.9 times more Vitamin B9 and 12.3 times more Vitamin E than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 7 ounces of Baked Potato Skin have 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 10.4 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 3.5 times more Phosphorus, 25.5 times more Sodium and 4.9 times more Zinc than Baked Potato Skin.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 1.8 times more Energy, 56.4 times more Fat, 39.5 times more Saturated Fat, 1.6 times more Carbohydrate, 12.7 times more Sugars and 2.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar offer comparable quantities of Fiber per seven ounces.