Comparing Nutrients in 500 calories POST Bran Flakes VS Baked Potato Flesh

Weight per 500 calories

• POST Bran Flakes: 152g
• Baked Potato Flesh: 538g

POST Bran Flakes have 3.5 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - POST Bran Flakes or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	89% 116g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	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	73.4% 28g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	27% 15g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	127% 1142μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	254% 1017μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	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	33.8% 203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.7% 67mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	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	534% 42.7mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	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	98% 684mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	11% 405g	3700g per day for Men 19-50 years

POST Bran Flakes VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST Bran Flakes or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of POST Bran Flakes vs Baked Potato Flesh:

• 500 calories of POST Bran Flakes have more Vitamin A, 3.5 times more Vitamin B1, 18.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 500 calories of POST Bran Flakes have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes 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 POST Bran Flakes vs Baked Potato Flesh:

• 500 calories of POST Bran Flakes have 22.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 49.6 times more Selenium, 30.6 times more Sodium and 4.9 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.5 times more Copper, 2.6 times more Potassium and 78.2 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, POST Bran Flakes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST Bran Flakes have 3.1 times more Sugars, 3.5 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• Both POST Bran Flakes and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.