Comparing Nutrients in 500 calories Baked White Potatoes VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

• Baked White Potatoes: 544g
• Frosted Corn Flakes, MALT-O-MEAL: 129g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes 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 Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Baked White Potatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	89% 116g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	69.6% 50.5g	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	4.06% 1.54g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	65% 584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	129% 20.7mg	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	159% 2.07mg	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	104% 415μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	259% 6.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0.21% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	0.39% 3.86mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	17% 0.15mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	3.67% 15.4mg	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	8.45% 59mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	13% 7.07μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	11% 410g	0.1% 3.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Baked Whole White Potatoes have 2.7 times more Vitamin C and 57.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 107.4 times more Vitamin A, 6 times more Vitamin B1, 7.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 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, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Baked Whole White Potatoes have 14.1 times more Calcium, 4.5 times more Copper, 9.5 times more Magnesium, 6.9 times more Phosphorus, 28.1 times more Potassium, 6.2 times more Zinc and 106.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.3 times more Iron, 2.6 times more Selenium and 15.2 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 4.5 times more Omega 3, 7.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.