Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Baked White Potatoes

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Baked White Potatoes: 326g

RALSTON Wheat Bran flakes have 4.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	6.9% 5g	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	2.4% 1.75g	1.6% 1.17g	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	% 1.55g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 1.3g	g per day for Men 19-50 years
Fiber	34.2% 13g	18% 6.85g	38g per day for Men 19-50 years
Protein	14% 7.85g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	53% 0.69mg	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	265% 1061μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	46% 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	651% 52mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	26.8% 0.62mg	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	58.6% 410mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 125.3 times more Vitamin A, 23.2 times more Vitamin B1, 40 times more Vitamin B2, 14 times more Vitamin B3, 18.4 times more Vitamin B5, 7.6 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin B12, 4.5 times more Vitamin C, more Vitamin D and 474.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Baked White Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 24.9 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 1.7 times more Phosphorus, 4.3 times more Selenium, 19.7 times more Sodium and 43.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 3.7 times more Potassium and 126.4 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.4 times more Omega 3, 6.2 times more Omega 6, 2.6 times more Sugars and 1.9 times more Fiber than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.