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

Weight per 300 calories

• Baked White Potatoes: 326g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.56% 0.27g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 28.7g	g per day for Men 19-50 years
Fiber	18% 6.85g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	129% 1.68mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	225% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	25% 22.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.4% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	26.7% 0.24mg	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	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.9% 37.3mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	30% 0.69mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	54% 5.9mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.06% 2.24g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Baked White Potatoes have 4.9 times more Vitamin B5, 1.8 times more Vitamin C and 9.9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 138 times more Vitamin A, 9 times more Vitamin B1, 12.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B6, 4.8 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 A, Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 300 calories of Baked White Potatoes have 1.7 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 10.7 times more Potassium and 109.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.1 times more Iron, 13.5 times more Selenium, 7.2 times more Sodium and 5.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Manganese per 300 calories.
• 300 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Potassium
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 3.2 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 8.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.