Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonVS Baked White Potatoes

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

139g

Baked White Potatoes

544g

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 3.9 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 500 calories - Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

17%

15%

68%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.97%8.7g

Fat

0.84%0.82g

8.7 gvs0.82 g

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

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5.22%1.67g

Saturated Fat

0.68%0.22g

1.67 gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.48%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68.4%89g

Carbohydrate

88%115g

89 gvs115 g

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

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2.43%1.76g

Sugars

11.5%8.3g

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

1.76 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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47.4%18g

Fiber

30%11.4g

18 gvs11.4 g

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

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41%23g

Protein

20.4%11.4g

23 gvs11.4 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonvs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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85.5%1.03mg

Vitamin B1

21.7%0.26mg

Thiamine

1.03 mgvs0.26 mg

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

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93%1.2mg

Vitamin B2

18%0.23mg

Riboflavin

1.2 mgvs0.23 mg

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

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94%15mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

15 mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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109%1.4mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.4 mgvs1.15 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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71%284μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

284 μgvs207 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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0.15%0.14mg

Vitamin C

76%68.5mg

Ascorbic acid

0.14 mgvs68.5 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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5.17%0.78mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.78 mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonvs Baked White Potatoes

34%339mg

Calcium

5.43%54.3mg

339 mgvs54.3 mg

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

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Copper

76.7%0.69mg

NA mgvs0.69 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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153%12.2mg

Iron

43.5%3.48mg

12.2 mgvs3.48 mg

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

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39.2%165mg

Magnesium

35%147mg

165 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA mgvs1.03 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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79.5%557mg

Phosphorus

58.2%408mg

557 mgvs408 mg

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

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13.6%463mg

Potassium

87%2957mg

463 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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57%856mg

Sodium

2.54%38mg

856 mgvs38 mg

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

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33.4%3.67mg

Zinc

17.3%1.9mg

3.67 mgvs1.9 mg

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

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0.34%12.6g

Water

11%410g

12.6 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Baked White Potatoes:

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 3.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.6 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 494.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Baked White Potatoes:

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 6.2 times more Calcium, 3.5 times more Iron, 1.4 times more Phosphorus, 22.5 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Potassium and 32.6 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Baked Whole White Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 10.7 times more Fat, 7.7 times more Saturated Fat, 1.6 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 4.7 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonVS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULSBaked White PotatoesVS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULSCereals, QUAKER, Instant Oatmeal, weight control, cinnamonVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: