Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Baked Red Potatoes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Baked Red Potatoes: 345g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	6.8% 4.93g	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	3.5% 2.54g	2.1% 1.5g	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	% 6.7g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 1.55g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	56.2% 0.73mg	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	150% 601μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	225% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.4mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.4% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.32% 0.35mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	66.7% 0.6mg	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	80.3% 6.42mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26% 0.6mg	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	25.7% 180mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	11% 165mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 130.5 times more Vitamin A, 5.7 times more Vitamin B1, 10.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Vitamin B5, 1.9 times more Vitamin C and 10.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Baked Red Potatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.7 times more Iron, 4 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Calcium, 2.5 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 11.4 times more Potassium and 118.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Whole Red Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8.4 times more Sugars and 1.7 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Omega 3, 2.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.