Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Baked Potato Flesh

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 1.7 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.46g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	89% 116g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	12.6% 9.14g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	23% 13g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.7% 2.4mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	124% 1.6mg	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	64.7% 259μg	12% 48.4μg	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	76.5% 69mg	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	2.4% 0.36mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	93% 929mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	128% 1.16mg	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	456% 36.5mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	37.6% 0.87mg	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	60% 420mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	NA	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	21% 770g	11% 405g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Baked Potato Flesh:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Vitamin B1, 5.3 times more Vitamin B2 and 5.4 times more Vitamin B9 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Baked Potato Flesh provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Baked Potato Flesh:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 34.5 times more Calcium, 19.4 times more Iron, 1.9 times more Manganese, 1.6 times more Phosphorus, 11.3 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3.6 times more Copper, 2.2 times more Magnesium and 10.2 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.2 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 14.6 times more Sugars and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.