Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	13.2% 383kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0% 0g	1.97% 1.43g	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	NA	0.61% 0.44g	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	NA	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	12.5% 7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	16.3% 0.21mg	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	38.5% 154μg	6.75% 27μg	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	0% 0mg	14% 12.6mg	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	0.67% 0.1mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	19.3% 0.17mg	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	35.8% 2.86mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	NA	7.52% 0.17mg	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	17% 118mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Baked Red Potatoes:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 6.1 times more Vitamin B1, 5.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 5.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B6, more Vitamin C and 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Baked Red Potatoes:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Phosphorus and 2.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.7 times more Potassium and 19.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Baked Whole Red Potatoes have similar amounts of Magnesium per 100 g.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 4.4 times more Energy, 8.1 times more Saturated Fat, 4 times more Omega 3, 5.8 times more Omega 6, 4.5 times more Carbohydrate and 3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Sugars and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.