Comparing Nutrients in 500 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Baked White Potatoes

Weight per 500 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 134g
• Baked White Potatoes: 544g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4 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 ready-to-eat, GENERAL MILLS, CHEERIOS or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.15% 8.87g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.72% 2.15g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	88% 115g	130g per day for Men 19-50 years
Sugars	8.34% 6.05g	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	35.7% 13.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	148% 1331μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	240% 960μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.8mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32% 192IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.67% 0.55mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Baked White Potatoes	Recommended Dietary Allowance
Calcium	48% 480mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	486% 39mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	36.5% 153mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	68.5% 480mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Baked White Potatoes:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 244.8 times more Vitamin A, 6.7 times more Vitamin B1, 2.9 times more Vitamin B3, 2.1 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B2, 2.4 times more Vitamin C and 5.5 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Baked White Potatoes:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 8.8 times more Calcium, 11.2 times more Iron, 4.7 times more Manganese, 12.3 times more Selenium, 17.6 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 3.5 times more Potassium and 81.1 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 10.9 times more Fat, 9.9 times more Saturated Fat, 11.1 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Sugars than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.