Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Baked Potato Flesh

Weight per 300 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 2 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is average in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	19% 14g	7.56% 5.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.8% 0.96mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.72mg	74.7% 0.97mg	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	NA	7.26% 29μg	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	46% 41.3mg	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	11.5% 1.72mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	31.3% 313mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	77% 0.69mg	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	446% 35.7mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.08% 25.5mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	14.6% 102mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	15.4% 569g	6.58% 243g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Baked Potato Flesh:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2.8 times more Vitamin B1, 14.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 13.4 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Baked Potato Flesh:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 19.4 times more Calcium, 31.6 times more Iron, 1.4 times more Zinc and 2.3 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.2 times more Magnesium, 1.6 times more Phosphorus and 6.2 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2.5 times more Sugars and 1.4 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.