Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Potato Skin

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN: 91g
• Potato Skin: 517g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.7 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	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	6.37% 1.1g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	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	36.5% 14g	34% 13g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.81% 7.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.2% 0.46mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.82% 0.24mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	352% 1408μg	22% 88μg	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	65.5% 59mg	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	4.05% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Potato Skin	Recommended Dietary Allowance
Calcium	6.44% 64.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	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	351% 28mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	24% 169mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	46% 688mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	11.6% 431g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN or Potato Skin?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Potato Skin:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4.2 times more Vitamin B1, 8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 16 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 6.5 times more Vitamin B5 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs Potato Skin:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.7 times more Iron, 6.5 times more Selenium, 13.3 times more Sodium and 7.7 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.4 times more Calcium, 20.6 times more Copper, 2.2 times more Magnesium, 9.6 times more Manganese, 9.9 times more Potassium and 190.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Potato Skin contain similar levels of Phosphorus per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.5 times more Omega 6 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 300 calories.