Comparing Nutrients in 500 calories Baked White Potatoes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

• Baked White Potatoes: 544g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 4.2 times more energy per unit of mass than Baked Whole White Potatoes, which is 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 GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	7.9% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	12.5% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	76.7% 100g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	45.8% 33.2g	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	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	38% 14.5g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	67.6% 608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	84.6% 13.5mg	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	100% 1.3mg	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	67.7% 271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	36% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18% 108IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	43.4% 0.39mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	27.6% 116mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	18.6% 279mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	11% 410g	0.22% 8.07g	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 GREAT GRAINS Cranberry Almond Crunch:

• Baked Whole White Potatoes have 2.1 times more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 111.9 times more Vitamin A, 4 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 33.7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Baked Whole White Potatoes have 1.8 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus, 7.4 times more Potassium and 50.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.4 times more Iron, 17.7 times more Selenium, 7.3 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 9.4 times more Fat, 8 times more Omega 6, 4 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.