Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Baked White Potatoes

Weight per 300 calories

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: 600g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	53% 68.7g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	NA	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	7.9% 3g	18% 6.85g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.64% 0.43mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	25.5% 102μg	31% 124μg	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	0% 0mg	45.7% 41mg	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	0.8% 0.12mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	53.4% 534mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	14% 568μg	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	299% 24mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	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	13.7% 96mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	14% 523g	6.65% 246g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, With Salt VS Baked White Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt or Baked White Potatoes?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Baked White Potatoes:

• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2.7 times more Vitamin B1 than Baked White Potatoes.
• While 300 kcal of Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and 14.7 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Baked White Potatoes provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Baked White Potatoes:

• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 16.4 times more Calcium, 11.5 times more Iron, 10.3 times more Selenium, 33.9 times more Sodium and 2.1 times more Water than Baked White Potatoes.
• While 300 kcal of Baked Whole White Potatoes contain 1.7 times more Copper, 2.9 times more Magnesium, 102.7 times more Manganese, 2.5 times more Phosphorus, 17.4 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Manganese and Potassium
• 300 calories of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.3 times more Protein than Baked White Potatoes.
• While 300 kcal of Baked Whole White Potatoes contain 27.7 times more Sugars and 2.3 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Baked White Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Baked Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.