Comparing Nutrients in 100 grams Baked Red Potatoes VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	3% 87kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.41% 0.3g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	11.5% 0.15mg	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	6.75% 27μg	51.3% 205μg	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	14% 12.6mg	0% 0mg	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% 0.08mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	8.75% 0.7mg	55.3% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals, QUAKER, hominy grits, white, quick, dry per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals, QUAKER, hominy grits, white, quick, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 100 grams of Baked Red Potatoes have 1.4 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 100 g of Cereals, QUAKER, hominy grits, white, quick, dry contain 8.5 times more Vitamin B1, 7.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 100 grams of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 100 grams of Baked Red Potatoes have 4 times more Potassium and 7.7 times more Water than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 100 g of Cereals, QUAKER, hominy grits, white, quick, dry contain 6.3 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, hominy grits, white, quick, dry contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, QUAKER, hominy grits, white, quick, dry contain 4 times more Energy, 4.1 times more Carbohydrate, 2.7 times more Fiber and 3.8 times more Protein than Baked Whole Red Potatoes.