Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Baked White Potatoes

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.7 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	53% 68.7g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	6.9% 5g	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% 0g	1.6% 1.17g	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	% 0g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 1.3g	g per day for Men 19-50 years
Fiber	21.5% 8.2g	18% 6.85g	38g per day for Men 19-50 years
Protein	19% 10.6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	53% 0.69mg	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	41% 164μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	68.7% 687mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	46% 0.41mg	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	333% 26.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	26.8% 0.62mg	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	22% 153mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	12.8% 472g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 21.1 times more Calcium, 12.8 times more Iron, 2.1 times more Manganese and 1.9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 14.1 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.2 times more Omega 3, 6.2 times more Omega 6, 3.3 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.