Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE CerealVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

80.4g

Baked White Potatoes

326g

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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, QUAKER, Maple Brown Sugar LIFE Cereal or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal

82%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cerealvs 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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3.37%3.27g

Fat

0.5%0.49g

3.27 gvs0.49 g

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

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1.92%0.62g

Saturated Fat

0.41%0.13g

0.62 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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48.8%63.4g

Carbohydrate

53%68.7g

63.4 gvs68.7 g

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

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27.6%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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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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13.3%5.07g

Fiber

18%6.85g

5.07 gvs6.85 g

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

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13%7.38g

Protein

12.2%6.85g

7.38 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, Maple Brown Sugar LIFE Cerealvs 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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90%1.1mg

Vitamin B1

13%0.16mg

Thiamine

1.1 mgvs0.16 mg

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

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94%1.23mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.23 mgvs0.14 mg

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

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90%14.4mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

14.4 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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111%1.44mg

Vitamin B6

53%0.69mg

Pyridoxine

1.44 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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289%1155μg

Vitamin B9

31%124μg

Folates and Folic Acid

1155 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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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%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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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, Maple Brown Sugar LIFE Cerealvs Baked White Potatoes

28%281mg

Calcium

3.26%32.6mg

281 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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288%23mg

Iron

26%2.1mg

23 mgvs2.1 mg

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

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17.4%73mg

Magnesium

21%88mg

73 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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44.7%313mg

Phosphorus

35%245mg

313 mgvs245 mg

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

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6.2%211mg

Potassium

52%1774mg

211 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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25.6%384mg

Sodium

1.52%23mg

384 mgvs23 mg

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

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98%11mg

Zinc

10.4%1.14mg

11 mgvs1.14 mg

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

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0.093%3.46g

Water

6.65%246g

3.46 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, Maple Brown Sugar LIFE Cereal vs Baked White Potatoes:

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 6.9 times more Vitamin B1, 8.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B6, 9.3 times more Vitamin B9 and 3.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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, Maple Brown Sugar LIFE Cereal vs Baked White Potatoes:

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 8.6 times more Calcium, 11.1 times more Iron, 1.3 times more Phosphorus, 16.8 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.4 times more Potassium and 71.1 times more Water than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 6.7 times more Fat and 4 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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, Maple Brown Sugar LIFE CerealVS Cereals ready-to-eat, QUAKER, CapBaked White PotatoesVS Cereals ready-to-eat, QUAKER, CapCereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE CerealVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

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Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE CerealVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: