Comparing Nutrients in 300 calories Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 77g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 4.2 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 ready-to-eat, MALT-O-MEAL, Apple ZINGS?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.75% 0.56g	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	51.7% 67g	130g per day for Men 19-50 years
Sugars	6.9% 5g	47.3% 34.3g	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	4.66% 1.77g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	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	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	72.8% 11.6mg	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	89.3% 1.16mg	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	117% 466μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	0.15% 0.023mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.064% 0.077μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	23.3% 233mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	4.4% 18.5mg	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	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	2.17% 74mg	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	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	78.4% 8.62mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.052% 1.92g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals Ready-to-eat, MALT-O-MEAL, Apple ZINGS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS?

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 300 calories of Baked White Potatoes have 2.9 times more Vitamin C and 114.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 5.6 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 300 calories of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 300 calories of Baked White Potatoes have 4.8 times more Magnesium, 5.2 times more Phosphorus, 24 times more Potassium and 127.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 7.1 times more Calcium, 10.1 times more Iron, 15.3 times more Sodium and 7.6 times more Zinc than Baked Whole White Potatoes.
• 300 calories of Baked White Potatoes lack sufficient amounts of Calcium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 3.9 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 6.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS provide inadequate amounts of Fiber