Comparing Nutrients in 300 calories Baked White PotatoesVS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 300 calories

Baked White Potatoes

326g

Cereals ready-to-eat, UNCLE SAM CEREAL

86.7g

Cereals ready-to-eat, UNCLE SAM CEREAL have 3.8 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cereals ready-to-eat, UNCLE SAM CEREAL

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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0.5%0.49g

Fat

10.4%10g

0.49 gvs10 g

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

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0.41%0.13g

Saturated Fat

2.56%0.82g

0.13 gvs0.82 g

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

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3.06%0.049g

Omega 3

233%3.73g

0.049 gvs3.73 g

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

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0.94%0.16g

Omega 6

8.6%1.46g

0.16 gvs1.46 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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53%68.7g

Carbohydrate

44%57g

68.7 gvs57 g

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

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6.9%5g

Sugars

1.87%1.35g

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

5 gvs1.35 g

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

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1.6%1.17g

Fructose

0.25%0.18g

≤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]

1.17 gvs0.18 g

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

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%2.05g

Glucose

%0.36g

2.05 gvs0.36 g

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

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%1.3g

Sucrose

%0.82g

1.3 gvs0.82 g

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

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18%6.85g

Fiber

46.3%17.6g

6.85 gvs17.6 g

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

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12.2%6.85g

Protein

24.7%14g

6.85 gvs14 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Cereals ready-to-eat, UNCLE SAM CEREAL

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

49%0.59mg

Thiamine

0.16 mgvs0.59 mg

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

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10.8%0.14mg

Vitamin B2

8.47%0.11mg

Riboflavin

0.14 mgvs0.11 mg

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

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31%5mg

Vitamin B3

26%4.16mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.16 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.25mg

Vitamin B5

10.8%0.54mg

Pantothenic acid

1.25 mgvs0.54 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

63.8%0.83mg

Pyridoxine

0.69 mgvs0.83 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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31%124μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

124 μgvs46 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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45.7%41mg

Vitamin C

2.3%2.1mg

Ascorbic acid

41 mgvs2.1 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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0.87%0.13mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

0.13 mgvs0.78 mg

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

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7.34%8.8μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

8.8 μgvs1.56 μg

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

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Minerals

Baked White Potatoesvs Cereals ready-to-eat, UNCLE SAM CEREAL

3.26%32.6mg

Calcium

8.24%82.4mg

32.6 mgvs82.4 mg

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

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46%0.41mg

Copper

72.4%0.65mg

0.41 mgvs0.65 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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26%2.1mg

Iron

43.7%3.5mg

2.1 mgvs3.5 mg

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

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21%88mg

Magnesium

42.5%179mg

88 mgvs179 mg

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

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26.8%0.62mg

Manganese

136%3.13mg

0.62 mgvs3.13 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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35%245mg

Phosphorus

46.3%324mg

245 mgvs324 mg

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

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52%1774mg

Potassium

11.4%387mg

1774 mgvs387 mg

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

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2.96%1.63μg

Selenium

139%76.6μg

1.63 μgvs76.6 μg

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

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1.52%23mg

Sodium

12%179mg

23 mgvs179 mg

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

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10.4%1.14mg

Zinc

30.5%3.36mg

1.14 mgvs3.36 mg

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

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6.65%246g

Water

0.1%3.84g

246 gvs3.84 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 Baked White Potatoes vs Cereals ready-to-eat, UNCLE SAM CEREAL:

Baked Whole White Potatoes have 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.7 times more Vitamin B9, 19.7 times more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
While Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.8 times more Vitamin B1 and 6 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cereals ready-to-eat, UNCLE SAM CEREAL:

Baked Whole White Potatoes have 4.6 times more Potassium and 64 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.5 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 1.3 times more Phosphorus, 47 times more Selenium, 7.8 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.2 times more Carbohydrate and 3.7 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
While Cereals ready-to-eat, UNCLE SAM CEREAL contain 20.6 times more Fat, 76.3 times more Omega 3, 9.1 times more Omega 6, 2.6 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCereals ready-to-eat, UNCLE SAM CEREALVS Baked Red PotatoesBaked White PotatoesVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: