Comparing Nutrients in 500 calories Baked Red Potatoes VS Cereals ready-to-eat, WEETABIX whole grain cereal

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cereals ready-to-eat, WEETABIX whole grain cereal: 135g

Cereals ready-to-eat, WEETABIX whole grain cereal have 4.3 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals ready-to-eat, WEETABIX whole grain cereal?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Baked Red Potatoes	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	8.78% 1.5g	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	84.5% 110g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	10.6% 7.7g	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	40.4% 15.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals ready-to-eat, WEETABIX whole grain cereal	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	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	48% 7.7mg	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	47.7% 0.62mg	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	15.5% 62μg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	2.02% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	93% 0.84mg	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	217% 17.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	29.5% 124mg	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% 232mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	17% 578mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	12% 441g	0.11% 4.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Baked Whole Red Potatoes have 2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 6.6 times more Vitamin K than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 6.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 2.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Vitamin B3 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• Baked Whole Red Potatoes have 1.3 times more Magnesium, 1.8 times more Phosphorus, 5.4 times more Potassium and 109 times more Water than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 1.5 times more Calcium, 4.3 times more Iron and 7.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.3 times more Omega 6 and 1.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.