Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Baked Red Potatoes

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.6 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	86.6% 113g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	11.3% 8.2g	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	0% 0g	3.5% 2.53g	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	% 0g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 2.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	94% 1.2mg	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	58% 232μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	112% 1116mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	111% 1mg	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	525% 42mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	43.2% 0.99mg	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	34.4% 241mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	21% 771g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B2, 4.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Baked Red Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 21.6 times more Calcium, 10.4 times more Iron, 2 times more Manganese and 1.8 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 15.3 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Baked Whole Red Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 6.4 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 13.1 times more Sugars and 2.9 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.