Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals, QUAKER, hominy grits, white, quick, dry

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals, QUAKER, hominy grits, white, quick, dry: 144g

Cereals, QUAKER, hominy grits, white, quick, dry have 4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals, QUAKER, hominy grits, white, quick, dry?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	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	88% 114g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	0.59% 0.43g	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	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	18% 6.9g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	47.8% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	16.6% 0.22mg	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	73.6% 295μg	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	1.15% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	0.29% 2.87mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	50.3% 4.02mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	9.24% 38.8mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.096% 1.44mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	12% 441g	0.39% 14.4g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals, QUAKER, Hominy Grits, White, Quick, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals, QUAKER, hominy grits, white, quick, dry?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 500 calories of Baked Red Potatoes have 5.7 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 500 kcal of Cereals, QUAKER, hominy grits, white, quick, dry contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, QUAKER, hominy grits, white, quick, dry provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 500 calories of Baked Red Potatoes have 4.1 times more Magnesium, 3.9 times more Phosphorus, 15.9 times more Potassium, 3.9 times more Zinc and 30.7 times more Water than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 500 kcal of Cereals, QUAKER, hominy grits, white, quick, dry contain 1.6 times more Iron than Baked Whole Red Potatoes.
• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 19.1 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Baked Red Potatoes and Cereals, QUAKER, hominy grits, white, quick, dry offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.