Comparing Nutrients in 500 calories Baked Red Potatoes VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Baked Red Potatoes: 575g
• RALSTON Wheat Bran flakes: 128g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 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 RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Baked Red Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	9.8% 1.66g	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	78.7% 102g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	30.4% 22g	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	4% 2.9g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 16g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	57% 21.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	671% 8.7mg	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	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	688% 103mg	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	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	49% 0.44mg	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	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	193% 4.44mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	12% 441g	0.088% 3.24g	3700g per day for Men 19-50 years

Baked Red Potatoes VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs RALSTON Wheat Bran flakes:

• 500 calories of Baked Red Potatoes have 4.6 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 118.5 times more Vitamin A, 14.6 times more Vitamin B1, 32.5 times more Vitamin B2, 12.7 times more Vitamin B3, 19.5 times more Vitamin B5, 7.2 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12, 4.2 times more Vitamin C, more Vitamin D and 224.4 times more Vitamin E than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 500 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K

Comparing minerals per 500 calories for Baked Red Potatoes vs RALSTON Wheat Bran flakes:

• 500 calories of Baked Red Potatoes have 2.3 times more Copper, 3.9 times more Potassium and 135.8 times more Water than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 21.6 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 10.9 times more Sodium and 35.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.7 times more Sugars and 2.1 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.