Comparing Nutrients in 500 calories Baked White Potatoes VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Weight per 500 calories

• Baked White Potatoes: 544g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 250g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2.2 times more energy per unit of mass than Baked Whole White Potatoes, which is above average 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	6% 1.93g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	114% 149g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	NA	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	272% 103g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	322% 51.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	131% 1.7mg	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	51.6% 207μg	121% 483μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	303% 2.73mg	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	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	361% 1515mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	1889% 43.5mg	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	469% 3285mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	255% 28mg	11mg per day for Men 19-50 years
Water	11% 410g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• Baked Whole White Potatoes have more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 10.5 times more Vitamin B1, 4.8 times more Vitamin B2, 6.2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• Baked Whole White Potatoes have 14 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 3 times more Calcium, 3.9 times more Copper, 10 times more Iron, 10.3 times more Magnesium, 42.3 times more Manganese, 8.1 times more Phosphorus and 14.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 15.8 times more Fat, 8.9 times more Saturated Fat, 1.3 times more Carbohydrate, 9 times more Fiber and 3.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.