Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Potato Skin

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 536g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.87% 3.75g	34% 13g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.5% 0.5mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	95% 1.24mg	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	39% 155μg	22% 88μg	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	65.5% 59mg	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	1.43% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Potato Skin	Recommended Dietary Allowance
Calcium	55.7% 557mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	243% 2.2mg	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	274% 22mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	135% 3.1mg	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	36% 252mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	3.62% 123mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	12.5% 462g	11.6% 431g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Potato Skin?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Potato Skin:

• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 4.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 7.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Potato Skin:

• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3.6 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 3.5 times more Sodium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 11.3 times more Copper, 3.2 times more Magnesium, 3.1 times more Manganese, 17.3 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Potato Skin contain similar levels of Water per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 3.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.