Comparing Nutrients in 500 calories Baked White Potatoes VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Weight per 500 calories

• Baked White Potatoes: 544g
• Cereals ready-to-eat, QUAKER, Oatmeal Squares: 132g

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 4.1 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.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, QUAKER, Oatmeal Squares?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	6.57% 6.37g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	79% 103g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	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	29% 11g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	52% 470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	79% 12.6mg	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	89.3% 1.16mg	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	238% 953μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	17% 15mg	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	42.7% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	69.5% 0.63mg	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	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	174% 4mg	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	70% 489mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	16.6% 9.1μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	11% 410g	0.098% 3.63g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals Ready-to-eat, QUAKER, Oatmeal Squares Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, QUAKER, Oatmeal Squares?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 500 calories of Baked White Potatoes have 4.5 times more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 86.4 times more Vitamin A, 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B9 and 29.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, QUAKER, Oatmeal Squares provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 500 calories of Baked White Potatoes have 6.3 times more Potassium and 113 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 4.9 times more Calcium, 11.1 times more Iron, 3.9 times more Manganese, 3.3 times more Selenium, 12 times more Sodium and 5 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 7.2 times more Omega 6, 2.6 times more Sugars and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Baked White Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares provide inadequate amounts of Omega 3 in 500 calories.