Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals ready-to-eat, QUAKER, CAP

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals ready-to-eat, QUAKER, CAP: 120g

Cereals ready-to-eat, QUAKER, CAP have 4.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is very 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 ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	15% 2.55g	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	55% 40g	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	8.5% 3.24g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1.07% 9.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	153% 24.4mg	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	188% 2.44mg	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	466% 1863μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	4.88% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.08% 10.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	14.8% 0.13mg	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	19.7% 82.7mg	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	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	59.3% 890mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	167% 18.3mg	11mg per day for Men 19-50 years
Water	12% 441g	0.081% 3g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals Ready-to-eat, QUAKER, CAP Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals ready-to-eat, QUAKER, CAP?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 500 calories of Baked Red Potatoes have more Vitamin C and 67.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, CAP contain 4.4 times more Vitamin B1, 7.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 12 times more Vitamin B9 than Baked Whole Red Potatoes.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals ready-to-eat, QUAKER, CAP:

• 500 calories of Baked Red Potatoes have 7.5 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 11.1 times more Potassium and 147 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, CAP contain 5.5 times more Iron, 12.9 times more Sodium and 8 times more Zinc than Baked Whole Red Potatoes.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 3.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, CAP contain 12.8 times more Fat, 20.4 times more Saturated Fat, 9.1 times more Omega 6 and 4.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in 500 calories.