Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	5.95% 173kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	122% 158g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	0.82% 0.6g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	23% 0.3mg	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	13.4% 53.6μg	102% 407μg	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	27.8% 25mg	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	1.06% 0.16mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, hominy grits, white, quick, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals, QUAKER, hominy grits, white, quick, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 7 ounces of Baked Red Potatoes have 1.4 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 7 oz of Cereals, QUAKER, hominy grits, white, quick, dry contain 8.5 times more Vitamin B1, 7.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 7 ounces of Baked Red Potatoes have 4 times more Potassium and 7.7 times more Water than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 7 oz of Cereals, QUAKER, hominy grits, white, quick, dry contain 6.3 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, hominy grits, white, quick, dry contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, hominy grits, white, quick, dry contain 4 times more Energy, 4.1 times more Carbohydrate, 2.7 times more Fiber and 3.8 times more Protein than Baked Whole Red Potatoes.