Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Potato Skin

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	51% 66.3g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	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	20.4% 7.74g	34% 13g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	17% 67.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.74% 1.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Potato Skin	Recommended Dietary Allowance
Calcium	3.4% 34mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37.5% 3mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.7% 334mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 431g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, Without Salt VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Potato Skin?

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Potato Skin:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.1 times more Vitamin B1 and 1.2 times more Vitamin B2 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Potato Skin provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin C
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Potato Skin:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.7 times more Phosphorus, 39.9 times more Selenium and 1.3 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.6 times more Calcium, 5.4 times more Copper, 5.6 times more Iron and 6.2 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Potato Skin contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 1.7 times more Fiber and 1.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.