Comparing Nutrients in 500 calories RALSTON Wheat Bran flakes VS Baked Red Potatoes

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Baked Red Potatoes: 575g

RALSTON Wheat Bran flakes have 4.5 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	86.6% 113g	130g per day for Men 19-50 years
Sugars	30.4% 22g	11.3% 8.2g	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	4% 2.9g	3.5% 2.53g	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	% 2.6g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 16g	% 2.6g	g per day for Men 19-50 years
Fiber	57% 21.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	23.4% 13g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	94% 1.2mg	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	442% 1768μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	111% 1mg	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	1084% 86.8mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	43.2% 0.99mg	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	98% 683mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 751mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Wheat Bran flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 118.5 times more Vitamin A, 14.6 times more Vitamin B1, 32.5 times more Vitamin B2, 12.7 times more Vitamin B3, 19.5 times more Vitamin B5, 7.2 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12, 4.2 times more Vitamin C, more Vitamin D and 224.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 21.6 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 10.9 times more Sodium and 35.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 3.9 times more Potassium and 135.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.3 times more Omega 3, 5.9 times more Omega 6, 2.7 times more Sugars and 2.1 times more Fiber than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.