Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GOLDEN CRISPVS Baked White Potatoes

Weight per 100 calories

Cereals ready-to-eat, POST, GOLDEN CRISP

26.3g

Baked White Potatoes

109g

Cereals ready-to-eat, POST, GOLDEN CRISP have 4.1 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, POST, GOLDEN CRISP or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GOLDEN CRISP

90%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GOLDEN CRISPvs 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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0.46%0.45g

Fat

0.17%0.16g

0.45 gvs0.16 g

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

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0.16%0.053g

Saturated Fat

0.14%0.043g

0.053 gvs0.043 g

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

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0.63%0.01g

Omega 3

1%0.016g

0.01 gvs0.016 g

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

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0.87%0.15g

Omega 6

0.31%0.053g

0.15 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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18.2%23.7g

Carbohydrate

17.6%23g

23.7 gvs23 g

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

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19.5%14g

Sugars

2.3%1.66g

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

14 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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3.46%1.3g

Fiber

6%2.3g

1.3 gvs2.3 g

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

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2.6%1.45g

Protein

4.08%2.3g

1.45 gvs2.3 g

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

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Vitamins

Cereals ready-to-eat, POST, GOLDEN CRISPvs Baked White Potatoes

24.3%219μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

219 μgvs1.1 μg

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

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30.7%0.37mg

Vitamin B1

4.35%0.052mg

Thiamine

0.37 mgvs0.052 mg

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

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32.4%0.42mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.42 mgvs0.047 mg

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

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30.4%4.87mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

4.87 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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38.5%0.5mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.5 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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24.3%97μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

97 μgvs41.3 μg

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

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61.4%1.47μg

Vitamin B12

0%0μg

Cobalamin

1.47 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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13%78IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

78 IUvs0 IU

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

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0.58%0.087mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.087 mgvs0.043 mg

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

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0.2%0.24μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.24 μgvs2.93 μg

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

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Minerals

Cereals ready-to-eat, POST, GOLDEN CRISPvs Baked White Potatoes

0.39%3.95mg

Calcium

1.1%11mg

3.95 mgvs11 mg

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

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5.85%0.053mg

Copper

15.3%0.14mg

0.053 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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22%1.76mg

Iron

8.7%0.7mg

1.76 mgvs0.7 mg

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

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3.7%15.5mg

Magnesium

7%29.3mg

15.5 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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8.53%59.7mg

Phosphorus

11.6%81.5mg

59.7 mgvs81.5 mg

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

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1.36%46.3mg

Potassium

17.4%591mg

46.3 mgvs591 mg

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

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23.3%12.8μg

Selenium

0.99%0.54μg

12.8 μgvs0.54 μg

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

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1.67%25mg

Sodium

0.51%7.6mg

25 mgvs7.6 mg

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

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13.4%1.47mg

Zinc

3.46%0.38mg

1.47 mgvs0.38 mg

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

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0.01%0.37g

Water

2.2%82g

0.37 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, POST, GOLDEN CRISP vs Baked White Potatoes:

Cereals ready-to-eat, POST, GOLDEN CRISP have 201.4 times more Vitamin A, 7.1 times more Vitamin B1, 9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B6, 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 12.4 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
Both Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP vs Baked White Potatoes:

Cereals ready-to-eat, POST, GOLDEN CRISP have 2.5 times more Iron, 23.5 times more Selenium, 3.3 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 12.8 times more Potassium and 222.5 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, GOLDEN CRISP have 8.5 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
Both Cereals ready-to-eat, POST, GOLDEN CRISP and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, POST, GOLDEN CRISPVS Cereals ready-to-eat, RALSTON TASTEEOSBaked White PotatoesVS Cereals ready-to-eat, RALSTON TASTEEOSCereals ready-to-eat, POST, GOLDEN CRISPVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GOLDEN CRISPVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: