Comparing Nutrients in 300 calories Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cereals ready-to-eat, QUAKER, KING VITAMAN: 78.7g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 4.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	5.03% 0.85g	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	50.8% 66g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	22% 16g	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	7.05% 2.68g	38g per day for Men 19-50 years
Protein	14% 7.93g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	83.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	101% 1.3mg	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	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	35% 31.5mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.79% 7.87mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	7.96% 0.072mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	15.4% 64.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14% 0.32mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	NA	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	91% 10mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B5, 1.4 times more Vitamin C and 61.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 221 times more Vitamin A, 4 times more Vitamin B1, 6.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and 13 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Baked Whole Red Potatoes have 3.9 times more Calcium, 8.4 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 8.9 times more Potassium and 100.2 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 9.5 times more Iron, 15.7 times more Sodium and 7.3 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 2.1 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 9 times more Saturated Fat, 5.1 times more Omega 6 and 3.2 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.