Comparing Nutrients in 100 calories Baked White Potatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Weight per 100 calories

• Baked White Potatoes: 109g
• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 26g

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.081% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.23% 0.04g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	16.8% 12g	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	1.3% 0.49g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	52.4% 8.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	64.5% 0.84mg	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% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52.4% 1.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.6% 33.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.13% 1.3mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	1.67% 0.015mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	0.25% 1.04mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	1.37% 9.6mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	0.54% 18.4mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	11.4% 1.26mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.018% 0.65g	3700g per day for Men 19-50 years

Baked White Potatoes VS Cereals Ready-to-eat, MALT-O-MEAL, CORN BURSTS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS?

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 calories of Baked White Potatoes have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 167.3 times more Vitamin A, 12 times more Vitamin B1, 15.2 times more Vitamin B2, 5 times more Vitamin B3, 3.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Baked White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked White Potatoes vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 calories of Baked White Potatoes have 9.2 times more Copper, 28.2 times more Magnesium, 8.5 times more Phosphorus, 32.1 times more Potassium and 126.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 2.2 times more Iron, 3.1 times more Selenium, 29.2 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked White Potatoes have 4.6 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 7.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Fiber and Protein
• Both Baked Whole White Potatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.