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

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

Baked White Potatoes have 2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Baked White 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	0.5% 0.49g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	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	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	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	11.5% 1.72mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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% 245mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	6% 204mg	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	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	6.65% 246g	15.4% 569g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 6.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 13.2 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White 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 kcal.

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

• Baked Whole White Potatoes have 3.4 times more Magnesium, 2.4 times more Phosphorus and 8.7 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 9.6 times more Calcium, 17.1 times more Iron and 2.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.7 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.8 times more Sugars and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.