Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Baked White Potatoes

Weight per 500 calories

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

124g

Baked White Potatoes

544g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 4.4 times more energy per 100g than Baked White Potatoes. It has very 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 ready-to-eat, chocolate-flavored frosted puffed corn or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs 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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4.45%4.32g

Fat

0.84%0.82g

4.32 gvs0.82 g

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

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3.7%1.2g

Saturated Fat

0.68%0.22g

1.2 gvs0.22 g

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

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0.62%0.01g

Omega 3

5.1%0.082g

0.01 gvs0.082 g

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

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1.63%0.28g

Omega 6

1.57%0.27g

0.28 gvs0.27 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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83%108g

Carbohydrate

88%115g

108 gvs115 g

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

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74.4%54g

Sugars

11.5%8.3g

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

54 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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12.3%4.7g

Fiber

30%11.4g

4.7 gvs11.4 g

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

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7.36%4.12g

Protein

20.4%11.4g

4.12 gvs11.4 g

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

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Vitamins

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Baked White Potatoes

182%1635μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

1635 μgvs5.43 μg

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

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136%1.63mg

Vitamin B1

21.7%0.26mg

Thiamine

1.63 mgvs0.26 mg

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

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142%1.85mg

Vitamin B2

18%0.23mg

Riboflavin

1.85 mgvs0.23 mg

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

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136%21.8mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

21.8 mgvs8.3 mg

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

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2.5%0.12mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.12 mgvs2.1 mg

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

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168%2.18mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.18 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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109%436μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

436 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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272%6.53μg

Vitamin B12

0%0μg

Cobalamin

6.53 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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72.6%65.3mg

Vitamin C

76%68.5mg

Ascorbic acid

65.3 mgvs68.5 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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0.91%0.14mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.14 mgvs0.22 mg

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

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0.62%0.74μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.74 μgvs14.7 μg

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

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Minerals

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Baked White Potatoes

8.64%86.4mg

Calcium

5.43%54.3mg

86.4 mgvs54.3 mg

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

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33%0.3mg

Copper

76.7%0.69mg

0.3 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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245%19.6mg

Iron

43.5%3.48mg

19.6 mgvs3.48 mg

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

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10.6%44.4mg

Magnesium

35%147mg

44.4 mgvs147 mg

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

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13.2%0.3mg

Manganese

44.7%1.03mg

0.3 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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25%174mg

Phosphorus

58.2%408mg

174 mgvs408 mg

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

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6.4%217mg

Potassium

87%2957mg

217 mgvs2957 mg

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

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14.6%8.02μg

Selenium

4.94%2.7μg

8.02 μgvs2.7 μg

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

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44%659mg

Sodium

2.54%38mg

659 mgvs38 mg

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

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6.3%0.69mg

Zinc

17.3%1.9mg

0.69 mgvs1.9 mg

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

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0.11%4.22g

Water

11%410g

4.22 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 ready-to-eat, chocolate-flavored frosted puffed corn vs Baked White Potatoes:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 300.8 times more Vitamin A, 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 16.7 times more Vitamin B5 and 19.8 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Baked Whole White Potatoes have similar amounts of Vitamin C per 500 kcal.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Baked White Potatoes:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.6 times more Calcium, 5.6 times more Iron, 3 times more Selenium and 17.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Copper, 3.3 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 13.6 times more Potassium, 2.8 times more Zinc and 97.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 6.5 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.3 times more Omega 3, 2.4 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSBaked White PotatoesVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: