Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked White Potatoes

Weight per 500 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

132g

Baked White Potatoes

544g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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9.7%9.4g

Fat

0.84%0.82g

9.4 gvs0.82 g

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

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3.3%1.06g

Saturated Fat

0.68%0.22g

1.06 gvs0.22 g

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

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9.5%0.15g

Omega 3

5.1%0.082g

0.15 gvs0.082 g

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

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15.4%2.63g

Omega 6

1.57%0.27g

2.63 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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75.6%98g

Carbohydrate

88%115g

98 gvs115 g

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

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44%32g

Sugars

11.5%8.3g

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

32 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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32.4%12.3g

Fiber

30%11.4g

12.3 gvs11.4 g

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

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18.7%10.4g

Protein

20.4%11.4g

10.4 gvs11.4 g

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

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Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Baked White Potatoes

60%538μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

538 μgvs5.43 μg

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

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77%0.93mg

Vitamin B1

21.7%0.26mg

Thiamine

0.93 mgvs0.26 mg

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

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81.4%1.06mg

Vitamin B2

18%0.23mg

Riboflavin

1.06 mgvs0.23 mg

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

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75.2%12mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

12 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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92%1.2mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.2 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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60%241μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

241 μgvs207 μg

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

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149%3.57μg

Vitamin B12

0%0μg

Cobalamin

3.57 μgvs0 μg

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

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0.73%0.66mg

Vitamin C

76%68.5mg

Ascorbic acid

0.66 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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16%97IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

97 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.03%0.75mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.75 mgvs0.22 mg

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

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2.87%3.44μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

3.44 μgvs14.7 μg

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

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Minerals

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Baked White Potatoes

5.16%51.6mg

Calcium

5.43%54.3mg

51.6 mgvs54.3 mg

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

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58.8%0.53mg

Copper

76.7%0.69mg

0.53 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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271%21.7mg

Iron

43.5%3.48mg

21.7 mgvs3.48 mg

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

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27.4%115mg

Magnesium

35%147mg

115 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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48%335mg

Phosphorus

58.2%408mg

335 mgvs408 mg

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

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14.7%500mg

Potassium

87%2957mg

500 mgvs2957 mg

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

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73%40.2μg

Selenium

4.94%2.7μg

40.2 μgvs2.7 μg

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

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21.8%327mg

Sodium

2.54%38mg

327 mgvs38 mg

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

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26.5%2.9mg

Zinc

17.3%1.9mg

2.9 mgvs1.9 mg

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

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0.3%11.2g

Water

11%410g

11.2 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, POST, GREAT GRAINS, Raisin, Date & Pecan vs Baked White Potatoes:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 99.1 times more Vitamin A, 3.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12, more Vitamin D and 3.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 103.5 times more Vitamin C and 4.3 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Baked White Potatoes:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 6.2 times more Iron, 14.8 times more Selenium, 8.6 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 5.9 times more Potassium and 36.5 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 11.5 times more Fat, 1.9 times more Omega 3, 9.9 times more Omega 6 and 3.8 times more Sugars than Baked Whole White Potatoes.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkBaked White PotatoesVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: