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

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

Baked Red Potatoes have 1.9 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has average energy density when compared 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 - Baked Red Potatoes or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	45.3% 59g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	19% 14g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	14% 7.93g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	133% 1.72mg	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	23.3% 93μg	NA	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	48.3% 43.4mg	0% 0mg	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	1.84% 0.28mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	NA	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	30% 2.4mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	35.5% 248mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	7.15% 264g	15.4% 569g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Baked Red Potatoes have more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 6.2 times more Vitamin E than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Red Potatoes have 3.8 times more Magnesium, 2.4 times more Phosphorus and 9.2 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 10.1 times more Calcium, 14.8 times more Iron and 2.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain similar levels of Zinc per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 2.4 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.8 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.