Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

79.4g

Baked White Potatoes

326g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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5.8%5.63g

Fat

0.5%0.49g

5.63 gvs0.49 g

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

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2%0.63g

Saturated Fat

0.41%0.13g

0.63 gvs0.13 g

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

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5.7%0.091g

Omega 3

3.06%0.049g

0.091 gvs0.049 g

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

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9.27%1.58g

Omega 6

0.94%0.16g

1.58 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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45.4%59g

Carbohydrate

53%68.7g

59 gvs68.7 g

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

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26.4%19g

Sugars

6.9%5g

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

19 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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19.4%7.4g

Fiber

18%6.85g

7.4 gvs6.85 g

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

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11%6.27g

Protein

12.2%6.85g

6.27 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, GREAT GRAINS, Raisin, Date & Pecanvs Baked White Potatoes

36%323μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

323 μgvs3.26 μg

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

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46.3%0.56mg

Vitamin B1

13%0.16mg

Thiamine

0.56 mgvs0.16 mg

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

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49%0.63mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.63 mgvs0.14 mg

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

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45%7.22mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

7.22 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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55%0.71mg

Vitamin B6

53%0.69mg

Pyridoxine

0.71 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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36%144μg

Vitamin B9

31%124μg

Folates and Folic Acid

144 μgvs124 μg

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

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89.3%2.14μg

Vitamin B12

0%0μg

Cobalamin

2.14 μgvs0 μg

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

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0.44%0.4mg

Vitamin C

45.7%41mg

Ascorbic acid

0.4 mgvs41 mg

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

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9.66%58IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

58 IUvs0 IU

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

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3%0.45mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.45 mgvs0.13 mg

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

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1.7%2.06μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.06 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, GREAT GRAINS, Raisin, Date & Pecanvs Baked White Potatoes

3.1%31mg

Calcium

3.26%32.6mg

31 mgvs32.6 mg

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

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35.3%0.32mg

Copper

46%0.41mg

0.32 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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163%13mg

Iron

26%2.1mg

13 mgvs2.1 mg

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

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16.4%69mg

Magnesium

21%88mg

69 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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28.7%201mg

Phosphorus

35%245mg

201 mgvs245 mg

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

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8.82%300mg

Potassium

52%1774mg

300 mgvs1774 mg

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

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44%24μg

Selenium

2.96%1.63μg

24 μgvs1.63 μg

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

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13%196mg

Sodium

1.52%23mg

196 mgvs23 mg

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

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16%1.75mg

Zinc

10.4%1.14mg

1.75 mgvs1.14 mg

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

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0.18%6.75g

Water

6.65%246g

6.75 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, GREAT GRAINS, Raisin, Date & Pecan vs Baked White Potatoes:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 99.1 times more Vitamin A, 3.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12, more Vitamin D and 3.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 103.5 times more Vitamin C and 4.3 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Baked White Potatoes:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 6.2 times more Iron, 14.8 times more Selenium, 8.6 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 5.9 times more Potassium and 36.5 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 11.5 times more Fat, 1.9 times more Omega 3, 9.9 times more Omega 6 and 3.8 times more Sugars than Baked Whole White Potatoes.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkBaked White PotatoesVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: