Comparing Nutrients in 500 calories Baked White Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

• Baked White Potatoes: 544g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 4.4 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.45% 4.32g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	83% 108g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	74.4% 54g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	7.36% 4.12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	182% 1635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	168% 2.18mg	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	51.6% 207μg	109% 436μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	272% 6.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	72.6% 65.3mg	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	1.45% 0.22mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	33% 0.3mg	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	43.5% 3.48mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	13.2% 0.3mg	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	58.2% 408mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	14.6% 8.02μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	11% 410g	0.11% 4.22g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals Ready-to-eat, Chocolate-flavored Frosted Puffed Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 500 calories of Baked White Potatoes have 16.7 times more Vitamin B5 and 19.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 300.8 times more Vitamin A, 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 500 calories of Baked White Potatoes have 2.3 times more Copper, 3.3 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 13.6 times more Potassium, 2.8 times more Zinc and 97.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 5.6 times more Iron, 3 times more Selenium and 17.3 times more Sodium than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Potassium and Zinc
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 2.4 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 500 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 6.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Protein
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.