Comparing Nutrients in 100 calories Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Baked Red Potatoes

Weight per 100 calories

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water: 114g
• Baked Red Potatoes: 115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals, oats, instant, fortified, with raisins and spice, prepared with water or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	4% 2.25g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	17.4% 157μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	18.7% 0.24mg	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	14.2% 57μg	7.76% 31μg	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	0.13% 0.11mg	16% 14.5mg	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	0.68% 0.1mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.36% 63.6mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	9.34% 0.084mg	22.2% 0.2mg	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	31.4% 2.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	8.65% 0.2mg	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	10.4% 72.7mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	2.84% 97mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Baked Red Potatoes:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 136.4 times more Vitamin A, 2.5 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B5, 127.4 times more Vitamin C and 5.7 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Baked Red Potatoes:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.2 times more Calcium, 3.1 times more Iron, 2.7 times more Manganese and 9.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Copper, 1.5 times more Magnesium and 6.5 times more Potassium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole Red Potatoes have similar amounts of Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.3 times more Fat, 5.8 times more Omega 6 and 6 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Omega 3 and 1.4 times more Fiber than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.