Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals, farina, enriched, cooked with water, with salt

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals, farina, enriched, cooked with water, with salt: 943g

Baked Red Potatoes have 1.6 times more energy per 100g than Cereals, farina, enriched, cooked with water, with salt. It has average energy density when compared to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals, farina, enriched, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	79.2% 103g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	9.9% 7.17g	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	3.5% 2.53g	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	% 3.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.66g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	20% 7.55g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	48.3% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	69.7% 0.91mg	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	38.8% 155μg	182% 726μg	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	80.5% 72.4mg	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	3.07% 0.46mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	92% 915mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 478μg	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	50.3% 4.02mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	80.4% 1.85mg	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	59% 414mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	NA	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	79.2% 1189mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	12% 441g	22% 817g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals, Farina, Enriched, Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals, farina, enriched, cooked with water, with salt?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 500 calories of Baked Red Potatoes have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While 500 kcal of Cereals, farina, enriched, cooked with water, with salt contain 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 4.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 500 calories of Baked Red Potatoes have 2.6 times more Copper, 2.4 times more Magnesium and 14.4 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While 500 kcal of Cereals, farina, enriched, cooked with water, with salt contain 17.7 times more Calcium, 12.5 times more Iron, 1.9 times more Manganese, 17.2 times more Sodium and 1.9 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.4 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While 500 kcal of Cereals, farina, enriched, cooked with water, with salt contain 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Whole Red Potatoes as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.