Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Maple Pecan CrunchVS Baked Red Potatoes

Weight per 500 calories

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

121g

Baked Red Potatoes

575g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 4.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

19%

73%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunchvs Baked Red 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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11%10.5g

Fat

0.89%0.86g

10.5 gvs0.86 g

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

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3.8%1.2g

Saturated Fat

0.72%0.23g

1.2 gvs0.23 g

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

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14%0.22g

Omega 3

5.4%0.086g

0.22 gvs0.086 g

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

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17%2.92g

Omega 6

1.66%0.28g

2.92 gvs0.28 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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72%94g

Carbohydrate

86.6%113g

94 gvs113 g

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

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37.6%27.2g

Sugars

11.3%8.2g

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

27.2 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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23.6%8.96g

Fiber

27.2%10.3g

8.96 gvs10.3 g

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

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18.4%10.3g

Protein

23.6%13.2g

10.3 gvs13.2 g

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

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Vitamins

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunchvs Baked Red Potatoes

58%522μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

522 μgvs5.75 μg

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

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70.6%0.85mg

Vitamin B1

34.5%0.41mg

Thiamine

0.85 mgvs0.41 mg

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

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74.5%0.97mg

Vitamin B2

22%0.29mg

Riboflavin

0.97 mgvs0.29 mg

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

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72.6%11.6mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

11.6 mgvs9.17 mg

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

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Vitamin B5

39%1.96mg

Pantothenic acid

NA mgvs1.96 mg

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

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93%1.2mg

Vitamin B6

94%1.2mg

Pyridoxine

1.2 mgvs1.2 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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58%232μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

232 μgvs155 μg

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

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146%3.5μg

Vitamin B12

0%0μg

Cobalamin

3.5 μgvs0 μg

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

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0.13%0.12mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0.12 mgvs72.4 mg

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

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15.5%93IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

93 IUvs0 IU

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

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8%1.2mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

1.2 mgvs0.46 mg

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

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3.73%4.48μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

4.48 μgvs16 μg

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

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Minerals

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunchvs Baked Red Potatoes

4.72%47.2mg

Calcium

5.17%51.7mg

47.2 mgvs51.7 mg

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

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40.4%0.36mg

Copper

111%1mg

0.36 mgvs1 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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53%4.24mg

Iron

50.3%4.02mg

4.24 mgvs4.02 mg

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

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24.5%103mg

Magnesium

38.3%161mg

103 mgvs161 mg

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

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Manganese

43.2%0.99mg

NA mgvs0.99 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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44.8%314mg

Phosphorus

59%414mg

314 mgvs414 mg

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

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9.76%332mg

Potassium

92%3132mg

332 mgvs3132 mg

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

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70.7%39μg

Selenium

39 μgvsNA μg

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

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19.3%289mg

Sodium

4.6%69mg

289 mgvs69 mg

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

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32%3.5mg

Zinc

21%2.3mg

3.5 mgvs2.3 mg

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

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0.098%3.63g

Water

12%441g

3.63 gvs441 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 Maple Pecan Crunch vs Baked Red Potatoes:

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 90.8 times more Vitamin A, 2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.6 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 598.1 times more Vitamin C and 3.6 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Baked Red Potatoes:

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 4.2 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.8 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 9.4 times more Potassium and 121.3 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Baked Whole Red Potatoes have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 12.2 times more Fat, 2.6 times more Omega 3, 10.4 times more Omega 6 and 3.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, POST SELECTS Maple Pecan CrunchVS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin GranolaBaked Red PotatoesVS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin GranolaCereals ready-to-eat, POST SELECTS Maple Pecan CrunchVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Maple Pecan CrunchVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: