Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 250g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	6% 1.93g	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	114% 149g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	NA	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	272% 103g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	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	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	322% 51.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	131% 1.7mg	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	121% 483μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	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	NA	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 ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	303% 2.73mg	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	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	361% 1515mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	1889% 43.5mg	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	469% 3285mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	255% 28mg	11mg per day for Men 19-50 years
Water	12% 441g	0.79% 29.3g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 500 calories of Baked Red Potatoes have more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 6.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 500 calories of Baked Red Potatoes have 15 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 3.2 times more Calcium, 2.7 times more Copper, 8.6 times more Iron, 9.4 times more Magnesium, 43.7 times more Manganese, 7.9 times more Phosphorus and 12.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain similar levels of Potassium per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 15 times more Fat, 1.3 times more Carbohydrate, 10 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Energy per 500 calories.