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 Skin

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g
• Baked Potato Skin: 253g

Baked Potato Skin has 3.5 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 above 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 Skin?

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 Skin	8%	0%	92%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.46g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	89.5% 116g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	4.88% 3.54g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	23% 13g	19.3% 11g	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 Skin	Recommended Dietary Allowance
Vitamin A	NA	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.7% 2.4mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	119% 1.55mg	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	14% 55.6μg	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	38% 34mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.58% 4.3μg	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 Skin	Recommended Dietary Allowance
Calcium	93% 929mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	229% 2.06mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	67.6% 1.56mg	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	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	NA	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	21% 770g	3.23% 119g	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 Skin 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 Skin?

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 Skin:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 4.7 times more Vitamin B9 than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 5.6 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 Skin provide similar amounts of Vitamin B3 and Vitamin B5 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
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Baked Potato Skin 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 Skin:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 10.8 times more Calcium, 2.1 times more Iron, 1.6 times more Phosphorus, 5.7 times more Sodium, 1.6 times more Zinc and 6.4 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 6.4 times more Copper, 1.7 times more Magnesium and 7 times more Potassium 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 Skin contain similar levels of Manganese per 500 calories.
• 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 Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Baked Potato Skin contain 3.2 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 Skin offer comparable quantities of Energy, Carbohydrate and Protein 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 Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.