Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

Cereals ready-to-eat, POST, ALPHA-BITS have 4.5 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	79.4% 103g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	37.2% 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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	19% 10.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	168% 2.2mg	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	14.4% 57.5μg	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83% 74.7mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	NA	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	36% 253mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	12% 442g	0.042% 1.54g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Cereals Ready-to-eat, POST, ALPHA-BITS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cereals ready-to-eat, POST, ALPHA-BITS?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.1 times more Vitamin B5, 2.9 times more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 500 kcal of Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 2.7 times more Vitamin B1, 15.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 14.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2.8 times more Copper, 6.3 times more Potassium and 286.8 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 500 kcal of Cereals ready-to-eat, POST, ALPHA-BITS contain 21.6 times more Iron, 1.6 times more Phosphorus, 15.6 times more Selenium, 33.1 times more Sodium and 3.7 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, POST, ALPHA-BITS contain 12 times more Omega 6 and 5.2 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS provide inadequate amounts of Omega 3 in 500 calories.