Comparing Nutrients in 500 calories Cereals ready-to-eat, rice, puffed, fortified VS Baked White Potatoes

Weight per 500 calories

• Cereals ready-to-eat, rice, puffed, fortified: 124g
• Baked White Potatoes: 544g

Cereals ready-to-eat, rice, puffed, fortified have 4.4 times more energy per 100g than Baked White Potatoes. It has very 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, rice, puffed, fortified or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	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	86% 112g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	5.56% 2.1g	30% 11.4g	38g per day for Men 19-50 years
Protein	14% 7.84g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	269% 3.23mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.18% 0.093mg	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	5.9% 23.6μg	51.6% 207μg	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	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	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.6μg	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	493% 39.4mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	17.4% 122mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.13% 141mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.73mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, rice, puffed, fortified vs Baked White Potatoes:

• Cereals ready-to-eat, rice, puffed, fortified have 12.4 times more Vitamin B1, 9.6 times more Vitamin B2 and 5.3 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.2 times more Vitamin B5, 12.3 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, rice, puffed, fortified vs Baked White Potatoes:

• Cereals ready-to-eat, rice, puffed, fortified have 11.3 times more Iron, 1.8 times more Manganese and 4.8 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.3 times more Calcium, 3.3 times more Copper, 4.7 times more Magnesium, 3.3 times more Phosphorus, 21 times more Potassium, 1.5 times more Zinc and 109.9 times more Water than Cereals ready-to-eat, rice, puffed, fortified.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 5.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.