Comparing Nutrients in 7 ounces Baked White Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	6.3% 183kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.46% 2.07g	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	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	111% 144g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	56% 40.5g	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	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	44.4% 17g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	24% 0.31mg	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	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	20.7% 18.7mg	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	0.53% 0.079mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	2% 20mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Baked White Potatoes have 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 7.9 times more Vitamin B1, 5 times more Vitamin B2, more Vitamin B12 and 11.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 7 ounces for Baked White Potatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of Baked White Potatoes have 1.2 times more Potassium and 10 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 12.4 times more Calcium, 4.9 times more Iron, 4.2 times more Magnesium, 4.8 times more Phosphorus, 50.6 times more Sodium and 7.3 times more Zinc than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 3.8 times more Energy, 29.3 times more Fat, 26 times more Saturated Fat, 3.4 times more Carbohydrate, 13.4 times more Sugars, 4 times more Fiber and 5.4 times more Protein than Baked Whole White Potatoes.