Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Baked White Potatoes

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

79.2g

Baked White Potatoes

326g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs 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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4%3.86g

Fat

0.5%0.49g

3.86 gvs0.49 g

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

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2.18%0.7g

Saturated Fat

0.41%0.13g

0.7 gvs0.13 g

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

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3.46%0.055g

Omega 3

3.06%0.049g

0.055 gvs0.049 g

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

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6.9%1.17g

Omega 6

0.94%0.16g

1.17 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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47.5%62g

Carbohydrate

53%68.7g

62 gvs68.7 g

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

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18.2%13g

Sugars

6.9%5g

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

13 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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18%6.9g

Fiber

18%6.85g

6.9 gvs6.85 g

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

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16%8.9g

Protein

12.2%6.85g

8.9 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, Oatmeal Squares, cinnamonvs Baked White Potatoes

31%280μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

280 μgvs3.26 μg

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

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49.5%0.59mg

Vitamin B1

13%0.16mg

Thiamine

0.59 mgvs0.16 mg

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

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51%0.66mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.66 mgvs0.14 mg

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

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47%7.53mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

7.53 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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53.6%0.7mg

Vitamin B6

53%0.69mg

Pyridoxine

0.7 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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144%575μg

Vitamin B9

31%124μg

Folates and Folic Acid

575 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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10.6%9.5mg

Vitamin C

45.7%41mg

Ascorbic acid

9.5 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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17%2.56mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

2.56 mgvs0.13 mg

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

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1.06%1.27μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.27 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, Oatmeal Squares, cinnamonvs Baked White Potatoes

16.6%166mg

Calcium

3.26%32.6mg

166 mgvs32.6 mg

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

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40.4%0.36mg

Copper

46%0.41mg

0.36 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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292%23.4mg

Iron

26%2.1mg

23.4 mgvs2.1 mg

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

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21.5%90mg

Magnesium

21%88mg

90 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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41.7%292mg

Phosphorus

35%245mg

292 mgvs245 mg

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

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8.36%284mg

Potassium

52%1774mg

284 mgvs1774 mg

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

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9.07%5μg

Selenium

2.96%1.63μg

5 μgvs1.63 μg

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

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18%272mg

Sodium

1.52%23mg

272 mgvs23 mg

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

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51.4%5.65mg

Zinc

10.4%1.14mg

5.65 mgvs1.14 mg

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

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0.059%2.18g

Water

6.65%246g

2.18 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, Oatmeal Squares, cinnamon vs Baked White Potatoes:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 85.9 times more Vitamin A, 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B9 and 19.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.3 times more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 5.1 times more Calcium, 11.2 times more Iron, 3.1 times more Selenium, 11.9 times more Sodium and 5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.2 times more Potassium and 113 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Baked Whole White Potatoes have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 7.9 times more Fat, 7.3 times more Omega 6, 2.6 times more Sugars and 1.3 times more Protein than Baked Whole White Potatoes.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsBaked White PotatoesVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: