Comparing Nutrients in 300 calories Baked White Potatoes VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 300 calories

• Baked White Potatoes: 326g
• HEALTH VALLEY, FIBER 7 Flakes: 85g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.8 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.

Which food has more nutrients per 300 calories - Baked White Potatoes or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Baked White Potatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.87% 0.49g	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% 66.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	23.4% 17g	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	31.5% 12g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	46% 0.6mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	3.97% 3.57mg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	45% 0.41mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	119% 2.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs HEALTH VALLEY, FIBER 7 Flakes:

• Baked Whole White Potatoes have 2 times more Vitamin B5, 11.5 times more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 27.6 times more Vitamin A, 2.9 times more Vitamin B1, 3.6 times more Vitamin B2, more Vitamin B12 and 6.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs HEALTH VALLEY, FIBER 7 Flakes:

• Baked Whole White Potatoes have 4.3 times more Potassium and 96.5 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.9 times more Calcium, 1.4 times more Magnesium, 4.5 times more Manganese, 9.9 times more Selenium, 7.4 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Copper, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.6 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.4 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.