Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Baked White Potatoes

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Baked White Potatoes: 544g

POST, GRAPE-NUTS Flakes have 4.1 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 - POST, GRAPE-NUTS Flakes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	84% 109g	88% 115g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	22.3% 12.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	115% 1031μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	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	174% 2.26mg	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	229% 918μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	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	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	464% 37mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	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	53% 372mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Baked White Potatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 189.6 times more Vitamin A, 6.6 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and 4.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Baked White Potatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 10.7 times more Iron, 23.4 times more Selenium, 16.4 times more Sodium and 5.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 6.6 times more Potassium and 93.4 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Baked Whole White Potatoes have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 6 times more Fat, 2.1 times more Omega 3, 6.9 times more Omega 6 and 2.4 times more Sugars than Baked Whole White Potatoes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.