Comparing Nutrients in 500 calories Baked Red PotatoesVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 500 calories

Baked Red Potatoes

575g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

130g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 4.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

13%

80%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.89%0.86g

Fat

7.5%7.27g

0.86 gvs7.27 g

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

Find Vegetables rich in Fat

0.72%0.23g

Saturated Fat

3.25%1.04g

0.23 gvs1.04 g

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

Find Vegetables rich in Saturated Fat

5.4%0.086g

Omega 3

5.93%0.095g

0.086 gvs0.095 g

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

Find Vegetables rich in Omega 3

1.66%0.28g

Omega 6

17%2.9g

0.28 gvs2.9 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

86.6%113g

Carbohydrate

76%99g

113 gvs99 g

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

Find Vegetables rich in Carbohydrate

11.3%8.2g

Sugars

42.3%30.6g

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

8.2 gvs30.6 g

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

Find Vegetables rich in Sugars

3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

Find Vegetables rich in Fructose

%3.16g

Glucose

3.16 gvsNA g

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

Find Vegetables rich in Glucose

%2.6g

Sucrose

2.6 gvsNA g

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

Find Vegetables rich in Sucrose

27.2%10.3g

Fiber

33%12.6g

10.3 gvs12.6 g

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

Find Vegetables rich in Fiber

23.6%13.2g

Protein

16.5%9.22g

13.2 gvs9.22 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

0.64%5.75μg

Vitamin A

59%532μg

RAE, retinol activity equivalents

5.75 μgvs532 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

73.6%0.88mg

Thiamine

0.41 mgvs0.88 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

22%0.29mg

Vitamin B2

77%1mg

Riboflavin

0.29 mgvs1 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

57.3%9.17mg

Vitamin B3

73.8%12mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs12 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

39%1.96mg

Vitamin B5

20%1mg

Pantothenic acid

1.96 mgvs1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

94%1.2mg

Vitamin B6

91%1.2mg

Pyridoxine

1.2 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

38.8%155μg

Vitamin B9

59%236μg

Folates and Folic Acid

155 μgvs236 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

148%3.55μg

Cobalamin

0 μgvs3.55 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

16%95IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs95 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.07%0.46mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.46 mgvs3 mg

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

Find Vegetables rich in Vitamin E

13.4%16μg

Vitamin K

1.84%2.2μg

Phytomenadione or phylloquinone

16 μgvs2.2 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Red Potatoesvs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

5.17%51.7mg

Calcium

5.6%56mg

51.7 mgvs56 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

68.3%0.61mg

1 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

50.3%4.02mg

Iron

159%12.8mg

4.02 mgvs12.8 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

37%156mg

161 mgvs156 mg

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

Find Vegetables rich in Magnesium

43.2%0.99mg

Manganese

140%3.2mg

0.99 mgvs3.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

59%414mg

Phosphorus

54.5%382mg

414 mgvs382 mg

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

Find Vegetables rich in Phosphorus

92%3132mg

Potassium

14.6%496mg

3132 mgvs496 mg

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

Find Vegetables rich in Potassium

Selenium

41%22.5μg

NA μgvs22.5 μg

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

Find Vegetables rich in Selenium

4.6%69mg

Sodium

21.2%318mg

69 mgvs318 mg

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

Find Vegetables rich in Sodium

21%2.3mg

Zinc

32.2%3.55mg

2.3 mgvs3.55 mg

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

Find Vegetables rich in Zinc

12%441g

Water

0.3%11g

441 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

Baked Whole Red Potatoes have 1.9 times more Vitamin B5, more Vitamin C and 7.3 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 92.6 times more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.6 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

Baked Whole Red Potatoes have 1.6 times more Copper, 6.3 times more Potassium and 39.9 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.2 times more Iron, 3.2 times more Manganese, 4.6 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 8.4 times more Fat, 10.2 times more Omega 6 and 3.7 times more Sugars than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Jams, preserves, marmalade, reduced sugarCereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsVS Jams, preserves, marmalade, reduced sugar

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: