Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Blueberry MorningVS Baked White Potatoes

Weight per 500 calories

Cereals ready-to-eat, POST SELECTS Blueberry Morning

127g

Baked White Potatoes

544g

Cereals ready-to-eat, POST SELECTS Blueberry Morning have 4.3 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 SELECTS Blueberry Morning or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST SELECTS Blueberry Morning

12%

82%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST SELECTS Blueberry Morningvs 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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6.9%6.7g

Fat

0.84%0.82g

6.7 gvs0.82 g

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

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2.37%0.76g

Saturated Fat

0.68%0.22g

0.76 gvs0.22 g

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

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11%0.18g

Omega 3

5.1%0.082g

0.18 gvs0.082 g

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

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10%1.7g

Omega 6

1.57%0.27g

1.7 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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79.5%103g

Carbohydrate

88%115g

103 gvs115 g

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

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51%37g

Sugars

11.5%8.3g

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

37 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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15.7%5.95g

Fiber

30%11.4g

5.95 gvs11.4 g

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

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14.7%8.23g

Protein

20.4%11.4g

8.23 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 SELECTS Blueberry Morningvs Baked White Potatoes

56.3%506μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

506 μgvs5.43 μg

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

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74%0.89mg

Vitamin B1

21.7%0.26mg

Thiamine

0.89 mgvs0.26 mg

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

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78%1mg

Vitamin B2

18%0.23mg

Riboflavin

1 mgvs0.23 mg

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

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72%11.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

11.5 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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87.6%1.14mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.14 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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57.6%230μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

230 μgvs207 μg

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

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142%3.4μg

Vitamin B12

0%0μg

Cobalamin

3.4 μgvs0 μg

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

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1.27%1.14mg

Vitamin C

76%68.5mg

Ascorbic acid

1.14 mgvs68.5 mg

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

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15.4%92IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

92 IUvs0 IU

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

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13%1.97mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.97 mgvs0.22 mg

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

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13.4%16μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

16 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 SELECTS Blueberry Morningvs Baked White Potatoes

5.2%52mg

Calcium

5.43%54.3mg

52 mgvs54.3 mg

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

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28%0.25mg

Copper

76.7%0.69mg

0.25 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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52.2%4.18mg

Iron

43.5%3.48mg

4.18 mgvs3.48 mg

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

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17%72mg

Magnesium

35%147mg

72 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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29.3%205mg

Phosphorus

58.2%408mg

205 mgvs408 mg

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

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7.26%247mg

Potassium

87%2957mg

247 mgvs2957 mg

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

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38.4%21μg

Selenium

4.94%2.7μg

21 μgvs2.7 μg

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

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28.8%432mg

Sodium

2.54%38mg

432 mgvs38 mg

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

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18.4%2.03mg

Zinc

17.3%1.9mg

2.03 mgvs1.9 mg

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

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0.16%5.95g

Water

11%410g

5.95 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 SELECTS Blueberry Morning vs Baked White Potatoes:

Cereals ready-to-eat, POST SELECTS Blueberry Morning have 93.2 times more Vitamin A, 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12, more Vitamin D and 9.1 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 60.1 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Baked Whole White Potatoes have similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Baked White Potatoes:

Cereals ready-to-eat, POST SELECTS Blueberry Morning have 1.2 times more Iron, 7.8 times more Selenium and 11.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 12 times more Potassium and 68.9 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Baked Whole White Potatoes have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST SELECTS Blueberry Morning have 8.2 times more Fat, 2.2 times more Omega 3, 6.5 times more Omega 6 and 4.4 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, POST SELECTS Blueberry Morning 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 SELECTS Blueberry MorningVS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dryBaked White PotatoesVS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dryCereals ready-to-eat, POST SELECTS Blueberry MorningVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Blueberry MorningVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST SELECTS Blueberry Morning or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: