Comparing Nutrients in 500 calories Baked Red Potatoes VS POST, GRAPE-NUTS Flakes

Weight per 500 calories

• Baked Red Potatoes: 575g
• POST, GRAPE-NUTS Flakes: 133g

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes 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.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Baked Red Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	5.07% 4.92g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	10.7% 1.82g	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% 109g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	28% 20.2g	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	35.7% 13.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	143% 23mg	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	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	229% 918μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	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	30.6% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	44.3% 0.4mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	32% 134mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	12% 441g	0.12% 4.4g	3700g per day for Men 19-50 years

Baked Red Potatoes VS POST, GRAPE-NUTS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs POST, GRAPE-NUTS Flakes:

• 500 calories of Baked Red Potatoes have more Vitamin C and 4.7 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 179.3 times more Vitamin A, 4.2 times more Vitamin B1, 6.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 5.9 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 POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs POST, GRAPE-NUTS Flakes:

• 500 calories of Baked Red Potatoes have 2.5 times more Copper, 7 times more Potassium and 100.4 times more Water than POST, GRAPE-NUTS Flakes.
• While 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 9.2 times more Iron, 9.1 times more Sodium and 4.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and POST, GRAPE-NUTS Flakes contain similar levels of Magnesium and Phosphorus per 500 calories.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2 times more Omega 3, 6.5 times more Omega 6, 2.5 times more Sugars and 1.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6