Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dryVS Baked Red Potatoes

Weight per 300 calories

Cereals, whole wheat hot natural cereal, dry

87.7g

Baked Red Potatoes

345g

Cereals, whole wheat hot natural cereal, dry have 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry

12%

83%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, dryvs Baked Red 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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1.8%1.75g

Fat

0.53%0.52g

1.75 gvs0.52 g

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

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0.82%0.26g

Saturated Fat

0.43%0.14g

0.26 gvs0.14 g

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

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4.1%0.066g

Omega 3

3.23%0.052g

0.066 gvs0.052 g

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

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4.8%0.82g

Omega 6

0.99%0.17g

0.82 gvs0.17 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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50.7%66g

Carbohydrate

52%67.6g

66 gvs67.6 g

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

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0.51%0.37g

Sugars

6.8%4.93g

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

0.37 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.1%1.5g

≤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 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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22%8.33g

Fiber

16.3%6.2g

8.33 gvs6.2 g

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

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17.5%9.82g

Protein

14%7.93g

9.82 gvs7.93 g

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

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Vitamins

Cereals, whole wheat hot natural cereal, dryvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

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29.2%0.35mg

Vitamin B1

20.7%0.25mg

Thiamine

0.35 mgvs0.25 mg

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

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20.2%0.26mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.26 mgvs0.17 mg

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

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27%4.3mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.8 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.4%0.34mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.34 mgvs0.73 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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17%68.4μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

68.4 μgvs93 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

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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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7.66%1.15mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

1.15 mgvs0.28 mg

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

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1.75%2.1μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

2.1 μgvs9.66 μg

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

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Minerals

Cereals, whole wheat hot natural cereal, dryvs Baked Red Potatoes

3.5%35mg

Calcium

3.1%31mg

35 mgvs31 mg

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

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44.6%0.4mg

Copper

66.7%0.6mg

0.4 mgvs0.6 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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37%2.97mg

Iron

30%2.4mg

2.97 mgvs2.4 mg

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

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25.5%107mg

Magnesium

23%97mg

107 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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122%2.8mg

Manganese

26%0.6mg

2.8 mgvs0.6 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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47.5%332mg

Phosphorus

35.5%248mg

332 mgvs248 mg

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

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10%341mg

Potassium

55.3%1879mg

341 mgvs1879 mg

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

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113%62μg

Selenium

62 μgvsNA μg

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

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0.12%1.75mg

Sodium

2.76%41.4mg

1.75 mgvs41.4 mg

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

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21.2%2.33mg

Zinc

12.5%1.38mg

2.33 mgvs1.38 mg

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

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0.23%8.7g

Water

7.15%264g

8.7 gvs264 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, whole wheat hot natural cereal, dry vs Baked Red Potatoes:

Cereals, whole wheat hot natural cereal, dry have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.2 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Baked Red Potatoes:

Cereals, whole wheat hot natural cereal, dry have 1.2 times more Iron, 4.7 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Copper, 5.5 times more Potassium and 30.4 times more Water than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry and Baked Whole Red Potatoes have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, whole wheat hot natural cereal, dry have 1.3 times more Omega 3, 4.8 times more Omega 6, 1.3 times more Fiber and 1.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 13.4 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
Both Cereals, whole wheat hot natural cereal, dry and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals, whole wheat hot natural cereal, dry as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, whole wheat hot natural cereal, dryVS Cereals, whole wheat hot natural cereal, cooked with water, without saltBaked Red PotatoesVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals, whole wheat hot natural cereal, dryVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dryVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: