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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3% 87kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	9.63% 3.08g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.25% 0.72g	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	66% 86g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	61% 44.2g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	7.95% 4.45g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	130% 20.8mg	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	165% 2.14mg	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	408% 1630μg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13.2% 0.12mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	13% 55mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Baked Red Potatoes have 126 times more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 22.2 times more Vitamin B1, 36 times more Vitamin B2, 13 times more Vitamin B3, 10.1 times more Vitamin B6, 60.4 times more Vitamin B9 and 7.9 times more Vitamin E than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin E
• 100 grams of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Red Potatoes have 1.5 times more Copper, 2.9 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 28.3 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 60.4 times more Sodium and 38.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, CAP contain 4.6 times more Energy, 32.2 times more Fat, 77 times more Saturated Fat, 14.8 times more Omega 6, 4.4 times more Carbohydrate, 30.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in 100 grams.