Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	11.4% 15g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	2% 0.026mg	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	2.5% 9.92μg	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	NA	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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	9.04% 0.081mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	58.6% 1.35mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt 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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 7 ounces of Baked Red Potatoes have 1.4 times more Vitamin B2, 16.6 times more Vitamin B3, 3.4 times more Vitamin B5, 16.3 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 1.6 times more Vitamin B1 than Baked Whole Red Potatoes.
• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 7 ounces of Baked Red Potatoes have 4.2 times more Copper and 7.9 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 7 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 1.4 times more Iron, 3.9 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2 times more Energy and 2.6 times more Carbohydrate than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Baked Red Potatoes and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.