Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Baked White Potatoes

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

29g

Baked White Potatoes

109g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.7 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.55g

Fat

0.17%0.16g

0.55 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.39%0.12g

Saturated Fat

0.14%0.043g

0.12 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.13%0.018g

Omega 3

1%0.016g

0.018 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.46%0.25g

Omega 6

0.31%0.053g

0.25 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.5g

Carbohydrate

17.6%23g

23.5 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.3%9.66g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.66 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.85%3g

Fiber

6%2.3g

3 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4%2.23g

Protein

4.08%2.3g

2.23 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Baked White Potatoes

8.2%74μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

74 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.18mg

Vitamin B1

4.35%0.052mg

Thiamine

0.18 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.21 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.48mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

2.48 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.25 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.8%99μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

99 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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31%0.74μg

Vitamin B12

0%0μg

Cobalamin

0.74 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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4.97%30IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

30 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.35%0.053mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.053 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.073%0.088μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.088 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Baked White Potatoes

0.96%9.65mg

Calcium

1.1%11mg

9.65 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.5%0.15mg

Copper

15.3%0.14mg

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55.7%4.46mg

Iron

8.7%0.7mg

4.46 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.47%39.8mg

Magnesium

7%29.3mg

39.8 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

8.93%0.21mg

NA mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg

Phosphorus

11.6%81.5mg

99 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.7%160mg

Potassium

17.4%591mg

160 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.5%11.3μg

Selenium

0.99%0.54μg

11.3 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.1%136mg

Sodium

0.51%7.6mg

136 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg

Zinc

3.46%0.38mg

1.86 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.059%2.2g

Water

2.2%82g

2.2 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 68.1 times more Vitamin A, 3.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C and 33.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100 kcal.

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

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 6.4 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 20.8 times more Selenium, 17.9 times more Sodium and 4.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Potassium and 37.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 4.6 times more Omega 6, 5.8 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealBaked White PotatoesVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: