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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	3% 87kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.7% 1.48g	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	60% 78g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	23% 16.7g	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	23% 8.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	59.4% 9.5mg	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	67.7% 0.88mg	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	182% 726μg	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	13.3% 12mg	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	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	0.9% 9mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	51% 0.46mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	27% 114mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon:

• 100 grams of Baked Red Potatoes have 1.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 354 times more Vitamin A, 10.4 times more Vitamin B1, 16.8 times more Vitamin B2, 6 times more Vitamin B3, 4.2 times more Vitamin B6, 26.9 times more Vitamin B9 and 40.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Red Potatoes have 1.5 times more Potassium and 27.9 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 23.3 times more Calcium, 2.6 times more Copper, 42.1 times more Iron, 4.1 times more Magnesium, 5.1 times more Phosphorus, 28.7 times more Sodium and 17.9 times more Zinc than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 4.4 times more Energy, 32.5 times more Fat, 22 times more Saturated Fat, 4.7 times more Omega 3, 30.2 times more Omega 6, 4 times more Carbohydrate, 11.7 times more Sugars, 4.8 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6