Comparing Nutrients in 500 calories Baked White Potatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 500 calories

• Baked White Potatoes: 544g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g

Cereals ready-to-eat, POST, FRUITY PEBBLES 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.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	82.4% 107g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	59% 42.6g	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	2.6% 1g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	177% 2.3mg	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	115% 460μg	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	76% 68.5mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	61.4% 368IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	19.3% 0.17mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	4.74% 20mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	58.2% 408mg	12.6% 88.3mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	11% 410g	0.1% 3.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Baked Whole White Potatoes have 2.5 times more Vitamin C and 9.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 190.6 times more Vitamin A, 6.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Baked Whole White Potatoes have 2.3 times more Calcium, 4 times more Copper, 7.4 times more Magnesium, 4.6 times more Phosphorus, 33 times more Potassium and 109.9 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.4 times more Iron, 4.7 times more Selenium, 17.4 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 4.1 times more Omega 3, 11.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 6.1 times more Fat, 20.6 times more Saturated Fat and 5.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.