Comparing Nutrients in 100 calories Baked Red Potatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 100 calories

• Baked Red Potatoes: 115g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g

Baked Red Potatoes have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16% 21g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	0.17% 0.13g	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	0.7% 0.51g	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0.13g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	3.3% 1.25g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	9.54% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	4.26% 0.055mg	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	7.76% 31μg	13% 51.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	7.14% 0.064mg	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	10% 0.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	14.6% 0.34mg	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	12% 82.8mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	4.05% 60.7mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	3.57% 0.39mg	11mg per day for Men 19-50 years
Water	2.4% 88g	4.16% 154g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Baked Red Potatoes have 1.3 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 2 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Baked Red Potatoes have 3.1 times more Copper, 2.6 times more Magnesium and 15.3 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 18 times more Calcium, 9.1 times more Iron, 1.7 times more Manganese, 4.4 times more Sodium and 1.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 13.1 times more Sugars and 1.7 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Baked Red Potatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Baked Whole Red Potatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.