Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Baked White Potatoes

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g
• Baked White Potatoes: 544g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.9 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 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	88% 115g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	11.5% 8.3g	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	0% 0g	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 2.17g	g per day for Men 19-50 years
Fiber	16% 6.13g	30% 11.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.86% 0.13mg	88.2% 1.15mg	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	NA	51.6% 207μg	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	76% 68.5mg	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	2.88% 0.43mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Baked White Potatoes	Recommended Dietary Allowance
Calcium	112% 1116mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	76.7% 0.69mg	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	518% 41.4mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	44.7% 1.03mg	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	33.2% 233mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.75mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B5, 8.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Baked White Potatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20.5 times more Calcium, 11.9 times more Iron and 1.8 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 14.1 times more Potassium and 25.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4.2 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.7 times more Sugars and 1.9 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.