Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, FRUITY PEBBLESVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, POST, FRUITY PEBBLES

74.6g

Baked White Potatoes

326g

Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.4 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, FRUITY PEBBLES

86%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, FRUITY PEBBLESvs 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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3.1%3g

Fat

0.5%0.49g

3 gvs0.49 g

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

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8.4%2.7g

Saturated Fat

0.41%0.13g

2.7 gvs0.13 g

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

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0.75%0.012g

Omega 3

3.06%0.049g

0.012 gvs0.049 g

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

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0.37%0.063g

Omega 6

0.94%0.16g

0.063 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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49.4%64.3g

Carbohydrate

53%68.7g

64.3 gvs68.7 g

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

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35.3%25.6g

Sugars

6.9%5g

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

25.6 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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1.57%0.6g

Fiber

18%6.85g

0.6 gvs6.85 g

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

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6.16%3.45g

Protein

12.2%6.85g

3.45 gvs6.85 g

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

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Vitamins

Cereals ready-to-eat, POST, FRUITY PEBBLESvs Baked White Potatoes

69%622μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

622 μgvs3.26 μg

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

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86.4%1.04mg

Vitamin B1

13%0.16mg

Thiamine

1.04 mgvs0.16 mg

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

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90%1.17mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.17 mgvs0.14 mg

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

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86.4%14mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

14 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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106%1.4mg

Vitamin B6

53%0.69mg

Pyridoxine

1.4 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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69%276μg

Vitamin B9

31%124μg

Folates and Folic Acid

276 μgvs124 μg

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

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173%4.15μg

Vitamin B12

0%0μg

Cobalamin

4.15 μgvs0 μg

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

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18.4%16.6mg

Vitamin C

45.7%41mg

Ascorbic acid

16.6 mgvs41 mg

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

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37%221IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

221 IUvs0 IU

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

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0.65%0.097mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.097 mgvs0.13 mg

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

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0.81%0.97μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.97 μgvs8.8 μg

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

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Minerals

Cereals ready-to-eat, POST, FRUITY PEBBLESvs Baked White Potatoes

1.4%14mg

Calcium

3.26%32.6mg

14 mgvs32.6 mg

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

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11.6%0.1mg

Copper

46%0.41mg

0.1 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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62.2%4.98mg

Iron

26%2.1mg

4.98 mgvs2.1 mg

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

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2.84%12mg

Magnesium

21%88mg

12 mgvs88 mg

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

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Manganese

26.8%0.62mg

NA 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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7.57%53mg

Phosphorus

35%245mg

53 mgvs245 mg

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

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1.6%53.7mg

Potassium

52%1774mg

53.7 mgvs1774 mg

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

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14%7.6μg

Selenium

2.96%1.63μg

7.6 μgvs1.63 μg

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

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26.4%396mg

Sodium

1.52%23mg

396 mgvs23 mg

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

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37.7%4.15mg

Zinc

10.4%1.14mg

4.15 mgvs1.14 mg

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

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0.061%2.24g

Water

6.65%246g

2.24 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 ready-to-eat, POST, FRUITY PEBBLES vs Baked White Potatoes:

Cereals ready-to-eat, POST, FRUITY PEBBLES have 190.6 times more Vitamin A, 6.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Vitamin C and 9.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Baked White Potatoes:

Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.4 times more Iron, 4.7 times more Selenium, 17.4 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Calcium, 4 times more Copper, 7.4 times more Magnesium, 4.6 times more Phosphorus, 33 times more Potassium and 109.9 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST, FRUITY PEBBLES have 6.1 times more Fat, 20.6 times more Saturated Fat and 5.1 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.1 times more Omega 3, 11.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, FRUITY PEBBLESVS Cereals ready-to-eat, granola, homemadeBaked White PotatoesVS Cereals ready-to-eat, granola, homemadeCereals ready-to-eat, POST, FRUITY PEBBLESVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, FRUITY PEBBLESVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: