Comparing Nutrients in 100 calories Baked White Potatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 100 calories

• Baked White Potatoes: 109g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 24.7g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 4.4 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	15% 10.8g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	36.3% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	0.5% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	33.5% 0.44mg	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	10.3% 41.3μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.4% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	14.5% 13mg	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	0.29% 0.043mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	6.6% 0.059mg	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	8.7% 0.7mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	2.1% 8.9mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	2.64% 0.061mg	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	11.6% 81.5mg	4.97% 35mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	1.28% 43.5mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.023% 0.84g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals Ready-to-eat, Chocolate-flavored Frosted Puffed Corn Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 calories of Baked White Potatoes have 16.7 times more Vitamin B5 and 19.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 300.8 times more Vitamin A, 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin B12
• 100 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked White Potatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 100 calories of Baked White Potatoes have 2.3 times more Copper, 3.3 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 13.6 times more Potassium, 2.8 times more Zinc and 97.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 5.6 times more Iron, 3 times more Selenium and 17.3 times more Sodium than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Potassium and Zinc
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked White Potatoes have 2.4 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 100 kcal of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 6.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Protein
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.