Comparing Nutrients in 500 calories Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 500 calories

• Baked Potato Flesh: 538g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 909g

Baked Potato Flesh has 1.7 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	74.6% 97g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	37.4% 27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	36% 13.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	14% 0.18mg	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	12% 48.4μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	115% 1145mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	44.4% 0.4mg	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	23.5% 1.9mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	93% 2.15mg	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	38.4% 269mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	11% 405g	21.3% 786g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Baked Potato Flesh have 1.4 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.6 times more Vitamin B1, 3 times more Vitamin B2 and 5.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Baked Potato Flesh have 2.9 times more Copper, 1.8 times more Magnesium and 10.1 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 42.6 times more Calcium, 23.6 times more Iron, 2.5 times more Manganese, 1.5 times more Zinc and 1.9 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 3 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Potatoes Flesh no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.