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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	3% 87kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	4.95% 1.6g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.4% 1.1g	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	64.5% 84g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	28% 20.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	108% 968μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	129% 1.67mg	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	334% 1334μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	44.4% 40mg	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	30.3% 4.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	10% 0.091mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	18% 0.41mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.091% 3.35g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 14 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 968 times more Vitamin A, 17.6 times more Vitamin B1, 28.5 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 7.9 times more Vitamin B6, 49.4 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C and 56.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 100 g.

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

• Baked Whole Red Potatoes have 1.9 times more Copper, 2 times more Potassium and 22.9 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 41.4 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 68.8 times more Sodium and 31.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4.4 times more Energy, 22.9 times more Fat, 39.6 times more Saturated Fat, 2.1 times more Omega 3, 22.1 times more Omega 6, 4.3 times more Carbohydrate, 14.2 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.