Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Baked Potato Skin

Weight per 500 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g
• Baked Potato Skin: 253g

Baked Potato Skin has 4.2 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is above average in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	NA	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	89.5% 116g	130g per day for Men 19-50 years
Sugars	32% 23g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.26g	52.5% 20g	38g per day for Men 19-50 years
Protein	26% 14.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	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	NA	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.87mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	52% 521mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	NA	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	743% 59.5mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.3% 170mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	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	0.71% 10.6mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	25.6% 948g	3.23% 119g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Baked Potato Skin:

• 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 5.2 times more Vitamin B1, 6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 28.4 times more Vitamin E than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Baked Potato Skin:

• 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 6.1 times more Calcium, 3.3 times more Iron, 1.7 times more Zinc and 7.9 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 2.6 times more Magnesium, 1.5 times more Phosphorus and 4.3 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 6.5 times more Sugars and 1.3 times more Protein than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 4.7 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.