Comparing Nutrients in 300 calories Baked White Potatoes VS Cereals, QUAKER, Quick Oats with Iron, Dry

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereals, QUAKER, Quick Oats with Iron, Dry: 81g

Cereals, QUAKER, Quick Oats with Iron, Dry have 4 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.

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Cereals, QUAKER, Quick Oats with Iron, Dry?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Baked White Potatoes	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.43% 0.78g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.6% 1.15g	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	20% 7.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals, QUAKER, Quick Oats with Iron, Dry	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	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	4.16% 0.67mg	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	6.22% 0.081mg	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	9.9% 39.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	3.56% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.8% 38mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	52% 218mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	8.5% 289mg	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	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.2% 7.6g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals, QUAKER, Quick Oats With Iron, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Cereals, QUAKER, Quick Oats with Iron, Dry?

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 300 calories of Baked White Potatoes have 1.4 times more Vitamin B2, 7.5 times more Vitamin B3, 8.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 300 kcal of Cereals, QUAKER, Quick Oats with Iron, Dry contain 2.8 times more Vitamin B1 than Baked Whole White Potatoes.
• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B3 and Vitamin C
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked White Potatoes vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 300 calories of Baked White Potatoes have 6.1 times more Potassium and 32.4 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 300 kcal of Cereals, QUAKER, Quick Oats with Iron, Dry contain 19.2 times more Iron, 2.5 times more Magnesium, 1.5 times more Phosphorus and 2.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals, QUAKER, Quick Oats with Iron, Dry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 1.2 times more Carbohydrate and 4.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 300 kcal of Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Energy and Fiber per 300 calories.