Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g
• Boiled Potato Flesh, Cooked In Skin: 575g

Cereals ready-to-eat, UNCLE SAM CEREAL have 4 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has high energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	89% 116g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	7.2% 5.23g	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	0.42% 0.3g	2.3% 1.67g	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	% 0.59g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 1.1g	g per day for Men 19-50 years
Fiber	77% 29.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	41.2% 23g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.8% 0.98mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	132% 1.7mg	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	19% 76.6μg	14.4% 57.5μg	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	3.85% 3.47mg	83% 74.7mg	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	8.67% 1.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	13.7% 137mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	72.8% 5.82mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	34.5% 0.79mg	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	77.2% 540mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	12% 442g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.3 times more Vitamin B5, 21.5 times more Vitamin C and 4.9 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 4.8 times more Calcium, 3.3 times more Iron, 2.4 times more Magnesium, 6.6 times more Manganese, 2.1 times more Phosphorus, 74 times more Selenium, 12.9 times more Sodium and 3.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.4 times more Potassium and 69.1 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 29.2 times more Fat, 108.2 times more Omega 3, 13.2 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6