Comparing Nutrients in 300 calories Baked White Potatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 577g

Baked White Potatoes have 1.8 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.7% 1.96g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.4g	g per day for Men 19-50 years
Fiber	18% 6.85g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	14.6% 0.19mg	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	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	75.6% 756mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	33.3% 0.3mg	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	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	56.7% 1.3mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	6.65% 246g	13.6% 503g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Baked Whole White Potatoes have 1.2 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Baked Whole White Potatoes have 1.4 times more Copper, 1.9 times more Magnesium and 11.8 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 23.2 times more Calcium, 13.8 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 11.4 times more Sodium, 1.3 times more Zinc and 2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.5 times more Sugars and 1.7 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 6 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.