Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	5.95% 173kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	131% 170g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	121% 88g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	266% 42.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	326% 4.24mg	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	771% 3086μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	24.5% 0.22mg	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	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	64.5% 1.5mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	292% 32mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Baked Red Potatoes have 2.4 times more Vitamin B5, more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 22.4 times more Vitamin B1, 36.4 times more Vitamin B2, 13.5 times more Vitamin B3, 10.1 times more Vitamin B6, 57.6 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Baked Red Potatoes have 1.6 times more Copper, 2.9 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 27.7 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 62.8 times more Sodium and 40.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 4.6 times more Energy, 34.1 times more Fat, 83.7 times more Saturated Fat, 14.7 times more Omega 6, 4.4 times more Carbohydrate, 31 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.