Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Baked Red Potatoes

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 79.2g
• Baked Red Potatoes: 345g

Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 4.4 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.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	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	54% 70.4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	48.4% 35g	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	NA	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	5.4% 2.06g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.04% 0.04mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	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	2.97% 12μg	23.3% 93μg	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	0.26% 0.24mg	48.3% 43.4mg	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	13.2% 2mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.42% 14.2mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	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	18.5% 1.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.6% 123mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.82mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.053% 1.98g	7.15% 264g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Baked Red Potatoes:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 7.2 times more Vitamin E than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 2 times more Vitamin B1, 4.4 times more Vitamin B2, 6.2 times more Vitamin B3, 15.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 183 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Baked Red Potatoes:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 14.5 times more Sodium than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.6 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 11.9 times more Potassium, 1.7 times more Zinc and 133.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 7.1 times more Sugars than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 3 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide inadequate amounts of Fiber