Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Baked White Potatoes

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 676g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	83% 108g	88% 115g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	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	% 0.68g	% 2.17g	g per day for Men 19-50 years
Fiber	19.6% 7.43g	30% 11.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	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	80.5% 0.97mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	45.6% 182μg	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	0.45% 0.068mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	43.2% 432mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	567% 45.3mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	13.5% 95mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.37% 182mg	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	102% 1534mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	15% 549g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Baked White Potatoes:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 3.7 times more Vitamin B1, 3.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.9 times more Vitamin B5, 6.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Baked White Potatoes:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 8 times more Calcium, 13 times more Iron, 40.3 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Copper, 3.6 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus, 16.2 times more Potassium and 3.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 4.8 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 12.3 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.