Comparing Nutrients in 100 calories Baked White PotatoesVS POST Bran Flakes

Weight per 100 calories

Baked White Potatoes

109g

POST Bran Flakes

30.5g

Cereals ready-to-eat, POST Bran Flakes have 3.6 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.

Which food has more nutrients per 100 calories - Baked White Potatoes or POST Bran Flakes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

POST Bran Flakes

10%

85%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs POST Bran Flakes

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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0.17%0.16g

Fat

0.66%0.64g

0.16 gvs0.64 g

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

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0.14%0.043g

Saturated Fat

0.38%0.12g

0.043 gvs0.12 g

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

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1%0.016g

Omega 3

1.66%0.027g

0.016 gvs0.027 g

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

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0.31%0.053g

Omega 6

2%0.34g

0.053 gvs0.34 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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17.6%23g

Carbohydrate

19%24.5g

23 gvs24.5 g

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

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2.3%1.66g

Sugars

7.82%5.67g

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

1.66 gvs5.67 g

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

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0.54%0.39g

Fructose

≤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]

0.39 gvsNA g

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

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%0.68g

Glucose

0.68 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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6%2.3g

Fiber

14.7%5.58g

2.3 gvs5.58 g

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

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4.08%2.3g

Protein

5.4%3g

2.3 gvs3 g

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

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Vitamins

Baked White Potatoesvs POST Bran Flakes

0.12%1.1μg

Vitamin A

25.4%228μg

RAE, retinol activity equivalents

1.1 μgvs228 μg

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

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4.35%0.052mg

Vitamin B1

33%0.4mg

Thiamine

0.052 mgvs0.4 mg

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

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3.6%0.047mg

Vitamin B2

33%0.43mg

Riboflavin

0.047 mgvs0.43 mg

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

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10.4%1.66mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs5.1 mg

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

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8.33%0.42mg

Vitamin B5

Pantothenic acid

0.42 mgvsNA mg

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

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17.6%0.23mg

Vitamin B6

40%0.52mg

Pyridoxine

0.23 mgvs0.52 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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10.3%41.3μg

Vitamin B9

51%203μg

Folates and Folic Acid

41.3 μgvs203 μg

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

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0%0μg

Vitamin B12

63.5%1.52μg

Cobalamin

0 μgvs1.52 μg

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

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15.2%13.7mg

Vitamin C

0%0mg

Ascorbic acid

13.7 mgvs0 mg

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

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0%0IU

Vitamin D

6.76%40.5IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs40.5 IU

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

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0.29%0.043mg

Vitamin E

1.57%0.23mg

Tocopherols and Tocotrienols

0.043 mgvs0.23 mg

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

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2.45%2.93μg

Vitamin K

0.36%0.43μg

Phytomenadione or phylloquinone

2.93 μgvs0.43 μg

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

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Minerals

Baked White Potatoesvs POST Bran Flakes

1.1%11mg

Calcium

1.34%13.4mg

11 mgvs13.4 mg

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

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15.3%0.14mg

Copper

17%0.15mg

0.14 mgvs0.15 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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8.7%0.7mg

Iron

107%8.54mg

0.7 mgvs8.54 mg

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

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7%29.3mg

Magnesium

16.6%70mg

29.3 mgvs70 mg

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

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8.93%0.21mg

Manganese

0.21 mgvsNA 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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11.6%81.5mg

Phosphorus

19.6%137mg

81.5 mgvs137 mg

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

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17.4%591mg

Potassium

4.78%163mg

591 mgvs163 mg

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

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0.99%0.54μg

Selenium

29%16μg

0.54 μgvs16 μg

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

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0.51%7.6mg

Sodium

11%165mg

7.6 mgvs165 mg

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

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3.46%0.38mg

Zinc

14%1.52mg

0.38 mgvs1.52 mg

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

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2.2%82g

Water

0.028%1.04g

82 gvs1.04 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 Baked White Potatoes vs POST Bran Flakes:

Baked Whole White Potatoes have more Vitamin C and 6.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
While Cereals ready-to-eat, POST Bran Flakes contain 210.1 times more Vitamin A, 7.6 times more Vitamin B1, 9.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.4 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 100 calories for Baked White Potatoes vs POST Bran Flakes:

Baked Whole White Potatoes have 3.6 times more Potassium and 79.1 times more Water than Cereals ready-to-eat, POST Bran Flakes.
While Cereals ready-to-eat, POST Bran Flakes contain 12.3 times more Iron, 2.4 times more Magnesium, 1.7 times more Phosphorus, 29.5 times more Selenium, 21.6 times more Sodium and 4 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST Bran Flakes contain 1.6 times more Omega 3, 6.4 times more Omega 6, 3.4 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesPOST Bran FlakesVS Baked Red PotatoesBaked White PotatoesVS Cereals ready-to-eat, POST, FRUITY PEBBLESPOST Bran FlakesVS Cereals ready-to-eat, POST, FRUITY PEBBLES

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS POST Bran Flakes

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or POST Bran Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: