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Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
77.3g
Baked White Potatoes
326g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 4.2 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, Low Fat 100% Natural Granola with Raisins or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins
8%
12%
80%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs 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 .

Find Breakfast Cereals rich in Energy
4.4%4.27g
Fat
0.5%0.49g
4.27 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2.34%0.75g
Saturated Fat
0.41%0.13g
0.75 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
6.62%0.11g
Omega 3
3.06%0.049g
0.11 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.9%1g
Omega 6
0.94%0.16g
1 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.27%0.77mg
Cholesterol
0%0mg
0.77 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.3g
Carbohydrate
53%68.7g
62.3 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.5%7.42g
Fiber
18%6.85g
7.42 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
11.6%6.5g
Protein
12.2%6.85g
6.5 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, Low Fat 100% Natural Granola with Raisinsvs Baked White Potatoes
0.086%0.77μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
0.77 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.7%0.28mg
Vitamin B1
13%0.16mg
Thiamine
0.28 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.16 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.83mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
1.83 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10.5%0.53mg
Vitamin B5
25%1.25mg
Pantothenic acid
0.53 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.8%0.19mg
Vitamin B6
53%0.69mg
Pyridoxine
0.19 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.6%22.4μg
Vitamin B9
31%124μg
Folates and Folic Acid
22.4 μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.93%0.046μg
Vitamin B12
0%0μg
Cobalamin
0.046 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.34%0.31mg
Vitamin C
45.7%41mg
Ascorbic acid
0.31 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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5.5%0.83mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
0.83 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.93%2.3μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
2.3 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, Low Fat 100% Natural Granola with Raisinsvs Baked White Potatoes
5.03%50.3mg
Calcium
3.26%32.6mg
50.3 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.8%0.2mg
Copper
46%0.41mg
0.2 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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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25%2mg
Iron
26%2.1mg
2 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.4%77.3mg
Magnesium
21%88mg
77.3 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52.2%1.2mg
Manganese
26.8%0.62mg
1.2 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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35%244mg
Phosphorus
35%245mg
244 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.8%333mg
Potassium
52%1774mg
333 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.3%13.4μg
Selenium
2.96%1.63μg
13.4 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
12%181mg
Sodium
1.52%23mg
181 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg
Zinc
10.4%1.14mg
1.23 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.071%2.63g
Water
6.65%246g
2.63 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, Low Fat 100% Natural Granola with Raisins vs Baked White Potatoes:
Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryBaked White PotatoesVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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