Comparing Nutrients in 100 grams Baked Red Potatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3% 87kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	10% 1.7g	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	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	29% 21g	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	0.28% 0.2g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 20.4g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	21.6% 8.2g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	66.3% 0.86mg	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	47.8% 191μg	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	0.11% 0.1mg	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% 0.08mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.9% 9mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	38.3% 0.35mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	121% 2.8mg	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	50.4% 353mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	NA	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	27.7% 416mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.2% 7.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Baked Whole Red Potatoes have 126 times more Vitamin C and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 440 times more Vitamin A, 10 times more Vitamin B1, 16.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.1 times more Vitamin B9 and 6.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Baked Whole Red Potatoes have 1.8 times more Potassium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 25.4 times more Calcium, 2 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 16.1 times more Manganese, 4.9 times more Phosphorus, 34.7 times more Sodium and 6.5 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 4.2 times more Energy, 34 times more Fat, 20.2 times more Saturated Fat, 4.1 times more Omega 3, 34.7 times more Omega 6, 3.8 times more Carbohydrate, 14.8 times more Sugars, 4.6 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.