Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals ready-to-eat, RALSTON TASTEEOS

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals ready-to-eat, RALSTON TASTEEOS: 127g

Cereals ready-to-eat, RALSTON TASTEEOS have 4.5 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 ready-to-eat, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	12.8% 2.18g	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	74% 96g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	6.23% 4.5g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	151% 1356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	174% 2.26mg	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	226% 904μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.37% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	45% 452mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	60.3% 0.54mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	149% 3.4mg	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	97% 678mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	NA	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	154% 17mg	11mg per day for Men 19-50 years
Water	12% 441g	0.13% 4.66g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals Ready-to-eat, RALSTON TASTEEOS Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Red Potatoes have 3.9 times more Vitamin B5, 2.7 times more Vitamin C and 9.8 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 235.9 times more Vitamin A, 4.1 times more Vitamin B1, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin E in 500 calories.

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

• 500 calories of Baked Red Potatoes have 1.8 times more Copper, 4.1 times more Potassium and 94.6 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.7 times more Calcium, 10.1 times more Iron, 3.4 times more Manganese, 1.6 times more Phosphorus, 10.5 times more Sodium and 7.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Magnesium per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.8 times more Sugars than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 7.7 times more Omega 6 and 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON TASTEEOS provide inadequate amounts of Omega 3 in 500 calories.