Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAPVS Baked Red Potatoes

Weight per 500 calories

Cereals ready-to-eat, QUAKER, CAP

120g

Baked Red Potatoes

575g

Cereals ready-to-eat, QUAKER, CAP have 4.8 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, QUAKER, CAP or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, CAP

19%

74%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, CAPvs 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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11.4%11g

Fat

0.89%0.86g

11 gvs0.86 g

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

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14.7%4.7g

Saturated Fat

0.72%0.23g

4.7 gvs0.23 g

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

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1.65%0.026g

Omega 3

5.4%0.086g

0.026 gvs0.086 g

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

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15%2.55g

Omega 6

1.66%0.28g

2.55 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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72.5%94g

Carbohydrate

86.6%113g

94 gvs113 g

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

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55%40g

Sugars

11.3%8.2g

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

40 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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8.5%3.24g

Fiber

27.2%10.3g

3.24 gvs10.3 g

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

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15.2%8.5g

Protein

23.6%13.2g

8.5 gvs13.2 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, CAPvs Baked Red Potatoes

1.07%9.6μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

9.6 μgvs5.75 μg

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

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153%1.83mg

Vitamin B1

34.5%0.41mg

Thiamine

1.83 mgvs0.41 mg

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

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160%2.08mg

Vitamin B2

22%0.29mg

Riboflavin

2.08 mgvs0.29 mg

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

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153%24.4mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

24.4 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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188%2.44mg

Vitamin B6

94%1.2mg

Pyridoxine

2.44 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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466%1863μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

1863 μgvs155 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%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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4.88%0.73mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.73 mgvs0.46 mg

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

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0.2%0.24μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0.24 μgvs16 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, CAPvs Baked Red Potatoes

1.08%10.8mg

Calcium

5.17%51.7mg

10.8 mgvs51.7 mg

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

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14.8%0.13mg

Copper

111%1mg

0.13 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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275%22mg

Iron

50.3%4.02mg

22 mgvs4.02 mg

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

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19.7%82.7mg

Magnesium

38.3%161mg

82.7 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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33.2%233mg

Phosphorus

59%414mg

233 mgvs414 mg

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

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8.32%283mg

Potassium

92%3132mg

283 mgvs3132 mg

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

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16.4%9μg

Selenium

9 μgvsNA μg

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

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59.3%890mg

Sodium

4.6%69mg

890 mgvs69 mg

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

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167%18.3mg

Zinc

21%2.3mg

18.3 mgvs2.3 mg

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

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0.081%3g

Water

12%441g

3 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, QUAKER, CAP vs Baked Red Potatoes:

Cereals ready-to-eat, QUAKER, CAP have 4.4 times more Vitamin B1, 7.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 12 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C and 67.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
Both Cereals ready-to-eat, QUAKER, CAP as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Baked Red Potatoes:

Cereals ready-to-eat, QUAKER, CAP have 5.5 times more Iron, 12.9 times more Sodium and 8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.8 times more Calcium, 7.5 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 11.1 times more Potassium and 147 times more Water than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, CAP have 12.8 times more Fat, 20.4 times more Saturated Fat, 9.1 times more Omega 6 and 4.9 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
Both Cereals ready-to-eat, QUAKER, CAP and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAPVS Cereals ready-to-eat, GENERAL MILLS, CHEERIOSBaked Red PotatoesVS Cereals ready-to-eat, GENERAL MILLS, CHEERIOSCereals ready-to-eat, QUAKER, CAPVS 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, QUAKER, CAPVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: