Comparing Nutrients in 7 ounces Baked White Potatoes VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Baked White Potatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	6.3% 183kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	116% 150g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	98% 70.7g	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	0.99% 0.71g	21% 15.3g	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	% 1.25g	% 15g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 39.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	169% 2.2mg	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	19% 75.4μg	106% 423μg	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	1.54% 1.4mg	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	0.53% 0.079mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	2% 20mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	70% 0.63mg	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	16% 1.27mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	176% 4.05mg	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	21.3% 149mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Baked Whole White Potatoes have 18 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 494 times more Vitamin A, 16.5 times more Vitamin B1, 15.6 times more Vitamin B2, 6.9 times more Vitamin B3, 2.2 times more Vitamin B5, 5.3 times more Vitamin B6, 5.6 times more Vitamin B9 and 10 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Baked Whole White Potatoes have 1.5 times more Potassium and 8.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 23.5 times more Calcium, 2.5 times more Copper, 14.2 times more Iron, 3 times more Magnesium, 10.8 times more Manganese, 3.9 times more Phosphorus, 5.8 times more Selenium, 62.9 times more Sodium and 5.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 3.9 times more Energy, 26.7 times more Fat, 15.1 times more Saturated Fat, 2.8 times more Omega 3, 24.7 times more Omega 6, 3.6 times more Carbohydrate, 23.3 times more Sugars, 21.4 times more Fructose, 2.8 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.