Comparing Nutrients in 300 calories Baked White Potatoes VS Cereal Coffee Substitute

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereal Coffee Substitute: 83.3g

Cereal Coffee Substitute Powder has 3.9 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cereal Coffee Substitute?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Baked White Potatoes	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	4.32% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	5.32% 3.86g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	51% 19.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.94% 5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48% 0.62mg	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	31% 124μg	11% 43.3μg	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	45.7% 41mg	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	0.87% 0.13mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.1% 1.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.83% 48.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	19.3% 0.17mg	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	26% 2.1mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	40% 0.92mg	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% 245mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	60% 2036mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.86% 0.43mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.18% 6.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cereal Coffee Substitute:

• Baked Whole White Potatoes have 1.8 times more Vitamin B2, 2.9 times more Vitamin B9, more Vitamin C and 6.6 times more Vitamin K than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 2.2 times more Vitamin B1, 3 times more Vitamin B3 and 6.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereal Coffee Substitute Powder have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cereal Coffee Substitute:

• Baked Whole White Potatoes have 2.4 times more Copper, 2.7 times more Zinc and 36.9 times more Water than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 1.5 times more Calcium, 1.8 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 32.8 times more Selenium and 3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereal Coffee Substitute Powder have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.3 times more Sugars and 1.4 times more Protein than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 1.4 times more Omega 3, 5.9 times more Omega 6 and 2.8 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereal Coffee Substitute Powder have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereal Coffee Substitute Powder have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.