Comparing Nutrients in 300 calories Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked White Potatoes

Weight per 300 calories

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

462g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.4 times more energy per unit of mass than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt, which is average in comparison to other foods. Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

87%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.86%1.8g

Fat

0.5%0.49g

1.8 gvs0.49 g

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

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0.87%0.28g

Saturated Fat

0.41%0.13g

0.28 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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3.53%0.6g

Omega 6

0.94%0.16g

0.6 gvs0.16 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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49.2%64g

Carbohydrate

53%68.7g

64 gvs68.7 g

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

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0.57%0.42g

Sugars

6.9%5g

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

0.42 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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8.5%3.23g

Fiber

18%6.85g

3.23 gvs6.85 g

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

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10%5.68g

Protein

12.2%6.85g

5.68 gvs6.85 g

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

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Vitamins

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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39.6%0.48mg

Vitamin B1

13%0.16mg

Thiamine

0.48 mgvs0.16 mg

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

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20.6%0.27mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.27 mgvs0.14 mg

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

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22%3.5mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs5 mg

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

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3.8%0.19mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.19 mgvs1.25 mg

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

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12.4%0.16mg

Vitamin B6

53%0.69mg

Pyridoxine

0.16 mgvs0.69 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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31%125μg

Vitamin B9

31%124μg

Folates and Folic Acid

125 μgvs124 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.62%0.092mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.092 mgvs0.13 mg

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

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0%0μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0 μgvs8.8 μg

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

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Minerals

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

0.46%4.6mg

Calcium

3.26%32.6mg

4.6 mgvs32.6 mg

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

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0%0mg

Copper

46%0.41mg

0 mgvs0.41 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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33%2.63mg

Iron

26%2.1mg

2.63 mgvs2.1 mg

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

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5.5%23mg

Magnesium

21%88mg

23 mgvs88 mg

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

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7.42%0.17mg

Manganese

26.8%0.62mg

0.17 mgvs0.62 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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9.23%64.6mg

Phosphorus

35%245mg

64.6 mgvs245 mg

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

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3%102mg

Potassium

52%1774mg

102 mgvs1774 mg

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

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22.7%12.5μg

Selenium

2.96%1.63μg

12.5 μgvs1.63 μg

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

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68.6%1029mg

Sodium

1.52%23mg

1029 mgvs23 mg

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

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5.87%0.65mg

Zinc

10.4%1.14mg

0.65 mgvs1.14 mg

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

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10.5%389g

Water

6.65%246g

389 gvs246 g

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

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Lets compare vitamin content per 300 calories of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked White Potatoes:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 6.6 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked White Potatoes:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.3 times more Iron, 7.6 times more Selenium, 45.1 times more Sodium and 1.6 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.1 times more Calcium, more Copper, 3.8 times more Magnesium, 3.6 times more Manganese, 3.8 times more Phosphorus, 17.5 times more Potassium and 1.8 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.

Comparison of macro-nutrients per 300 calories:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 3.8 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 12 times more Sugars and 2.1 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Cereals, CREAM OF RICE, cooked with water, with saltBaked White PotatoesVS Cereals, CREAM OF RICE, cooked with water, with saltCereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: