Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	5.95% 173kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	13% 4.15g	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	109% 142g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	48.3% 35g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, 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	12% 0.14mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	113% 18mg	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	150% 1.94mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.22% 0.2mg	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	8.47% 1.27mg	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, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	1.8% 18mg	49% 488mg	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	48.7% 204mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	19.8% 673mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	74% 1109mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Baked Whole Red Potatoes have 126 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 20.1 times more Vitamin B1, 12.3 times more Vitamin B2, 5.7 times more Vitamin B3, 4.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Baked Whole Red Potatoes have 1.6 times more Potassium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 27.3 times more Calcium, 17.3 times more Iron, 3.7 times more Magnesium, 5 times more Phosphorus, 46.6 times more Sodium and 5.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 4.3 times more Energy, 49.7 times more Fat, 52.3 times more Saturated Fat, 3.7 times more Carbohydrate, 12.3 times more Sugars, 4.6 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.