Comparing Nutrients in 500 calories Cereals, WHEATENA, cooked with waterVS Baked Red Potatoes

Weight per 500 calories

Cereals, WHEATENA, cooked with water

893g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.6 times more energy per unit of mass than Cereals, WHEATENA, cooked with water, which is average in comparison to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, WHEATENA, cooked with water

13%

79%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Cereals, WHEATENA, cooked with watervs 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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4.6%4.46g

Fat

0.89%0.86g

4.46 gvs0.86 g

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

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2.1%0.67g

Saturated Fat

0.72%0.23g

0.67 gvs0.23 g

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

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10.6%0.17g

Omega 3

5.4%0.086g

0.17 gvs0.086 g

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

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12.3%2.1g

Omega 6

1.66%0.28g

2.1 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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81%105g

Carbohydrate

86.6%113g

105 gvs113 g

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

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Sugars

11.3%8.2g

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

NA 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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63.4%24g

Fiber

27.2%10.3g

24 gvs10.3 g

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

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32%18g

Protein

23.6%13.2g

18 gvs13.2 g

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

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Vitamins

Cereals, WHEATENA, cooked with watervs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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7.44%0.089mg

Vitamin B1

34.5%0.41mg

Thiamine

0.089 mgvs0.41 mg

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

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13.7%0.18mg

Vitamin B2

22%0.29mg

Riboflavin

0.18 mgvs0.29 mg

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

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30.7%4.9mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs9.17 mg

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

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7.5%0.38mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.38 mgvs1.96 mg

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

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13%0.17mg

Vitamin B6

94%1.2mg

Pyridoxine

0.17 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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15.6%62.5μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

62.5 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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Cereals, WHEATENA, cooked with watervs Baked Red Potatoes

71.4%714mg

Calcium

5.17%51.7mg

714 mgvs51.7 mg

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

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51.6%0.46mg

Copper

111%1mg

0.46 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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62.5%5mg

Iron

50.3%4.02mg

5 mgvs4.02 mg

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

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42.5%179mg

Magnesium

38.3%161mg

179 mgvs161 mg

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

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319%7.34mg

Manganese

43.2%0.99mg

7.34 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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76.5%536mg

Phosphorus

59%414mg

536 mgvs414 mg

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

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20.2%688mg

Potassium

92%3132mg

688 mgvs3132 mg

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

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Selenium

NA μgvsNA μg

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

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1.2%18mg

Sodium

4.6%69mg

18 mgvs69 mg

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

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56%6.16mg

Zinc

21%2.3mg

6.16 mgvs2.3 mg

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

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20.6%763g

Water

12%441g

763 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, WHEATENA, cooked with water vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.2 times more Vitamin B5, 7.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, WHEATENA, cooked with water vs Baked Red Potatoes:

Cereals, WHEATENA, cooked with water have 13.8 times more Calcium, 1.2 times more Iron, 7.4 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Zinc and 1.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Copper and 4.6 times more Potassium than Cereals, WHEATENA, cooked with water.
Both Cereals, WHEATENA, cooked with water and Baked Whole Red Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, WHEATENA, cooked with water have 2 times more Omega 3, 7.4 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
Both Cereals, WHEATENA, cooked with water and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, WHEATENA, cooked with water as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, WHEATENA, cooked with waterVS Cereals, whole wheat hot natural cereal, dryBaked Red PotatoesVS Cereals, whole wheat hot natural cereal, dryCereals, WHEATENA, cooked with waterVS 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, WHEATENA, cooked with waterVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, WHEATENA, cooked with water or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: