Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CapVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Cap

76g

Baked White Potatoes

326g

Cereals ready-to-eat, QUAKER, Cap have 4.3 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, QUAKER, Cap or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Cap

86%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Capvs 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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3.12%3.03g

Fat

0.5%0.49g

3.03 gvs0.49 g

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

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5.44%1.74g

Saturated Fat

0.41%0.13g

1.74 gvs0.13 g

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

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Omega 3

3.06%0.049g

NA gvs0.049 g

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

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Omega 6

0.94%0.16g

NA 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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51%66g

Carbohydrate

53%68.7g

66 gvs68.7 g

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

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46.3%33.6g

Sugars

6.9%5g

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

33.6 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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5.2%1.97g

Fiber

18%6.85g

1.97 gvs6.85 g

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

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6.24%3.5g

Protein

12.2%6.85g

3.5 gvs6.85 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Capvs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

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

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114%1.37mg

Vitamin B1

13%0.16mg

Thiamine

1.37 mgvs0.16 mg

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

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119%1.55mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.55 mgvs0.14 mg

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

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114%18mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

18 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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140%1.8mg

Vitamin B6

53%0.69mg

Pyridoxine

1.8 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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257%1028μg

Vitamin B9

31%124μg

Folates and Folic Acid

1028 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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0.34%0.3mg

Vitamin C

45.7%41mg

Ascorbic acid

0.3 mgvs41 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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3.2%0.48mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.48 mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Capvs Baked White Potatoes

0.84%8.35mg

Calcium

3.26%32.6mg

8.35 mgvs32.6 mg

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

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Copper

46%0.41mg

NA 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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205%16.4mg

Iron

26%2.1mg

16.4 mgvs2.1 mg

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

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10%42.5mg

Magnesium

21%88mg

42.5 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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18.4%129mg

Phosphorus

35%245mg

129 mgvs245 mg

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

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4.22%144mg

Potassium

52%1774mg

144 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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32.3%484mg

Sodium

1.52%23mg

484 mgvs23 mg

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

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124%13.7mg

Zinc

10.4%1.14mg

13.7 mgvs1.14 mg

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

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0.051%1.9g

Water

6.65%246g

1.9 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, QUAKER, Cap vs Baked White Potatoes:

Cereals ready-to-eat, QUAKER, Cap have 8.7 times more Vitamin B1, 11 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B6, 8.3 times more Vitamin B9 and 3.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 135.2 times more Vitamin C than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Cap vs Baked White Potatoes:

Cereals ready-to-eat, QUAKER, Cap have 7.8 times more Iron, 21.2 times more Sodium and 12 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.9 times more Calcium, 2.1 times more Magnesium, 1.9 times more Phosphorus, 12.4 times more Potassium and 129.5 times more Water than Cereals ready-to-eat, QUAKER, Cap.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Cap have 6.2 times more Fat, 13.3 times more Saturated Fat and 6.7 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Cap 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, QUAKER, CapVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleBaked White PotatoesVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleCereals ready-to-eat, QUAKER, CapVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CapVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Cap or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: