Comparing Nutrients in 500 calories Baked White PotatoesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Baked White Potatoes

544g

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

1000g

Baked White Potatoes have 1.8 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

12%

84%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

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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0.84%0.82g

Fat

2.16%2.1g

0.82 gvs2.1 g

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

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0.68%0.22g

Saturated Fat

1.03%0.33g

0.22 gvs0.33 g

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

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5.1%0.082g

Omega 3

7.5%0.12g

0.082 gvs0.12 g

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

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1.57%0.27g

Omega 6

6%1.02g

0.27 gvs1.02 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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88%115g

Carbohydrate

81%105g

115 gvs105 g

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

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11.5%8.3g

Sugars

0.41%0.3g

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

8.3 gvs0.3 g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

13%5g

11.4 gvs5 g

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

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20.4%11.4g

Protein

25.7%14.4g

11.4 gvs14.4 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 White Potatoesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

46%0.55mg

Thiamine

0.26 mgvs0.55 mg

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

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18%0.23mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.23 mgvs0.25 mg

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

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52%8.3mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs5.2 mg

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

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41.6%2.1mg

Vitamin B5

14%0.71mg

Pantothenic acid

2.1 mgvs0.71 mg

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

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88.2%1.15mg

Vitamin B6

10%0.13mg

Pyridoxine

1.15 mgvs0.13 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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51.6%207μg

Vitamin B9

30%120μg

Folates and Folic Acid

207 μgvs120 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

0.22 mgvs0.2 mg

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

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12.2%14.7μg

Vitamin K

0.83%1μg

Phytomenadione or phylloquinone

14.7 μgvs1 μg

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

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Minerals

Baked White Potatoesvs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

5.43%54.3mg

Calcium

87%870mg

54.3 mgvs870 mg

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

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76.7%0.69mg

Copper

44.4%0.4mg

0.69 mgvs0.4 mg

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

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Fluoride

23.4%934μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs934 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43.5%3.48mg

Iron

468%37.4mg

3.48 mgvs37.4 mg

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

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35%147mg

Magnesium

12%50mg

147 mgvs50 mg

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

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44.7%1.03mg

Manganese

0%0mg

1.03 mgvs0 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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58.2%408mg

Phosphorus

21.4%150mg

408 mgvs150 mg

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

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87%2957mg

Potassium

4.7%160mg

2957 mgvs160 mg

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

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4.94%2.7μg

Selenium

51%28μg

2.7 μgvs28 μg

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

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2.54%38mg

Sodium

4%60mg

38 mgvs60 mg

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

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17.3%1.9mg

Zinc

12%1.3mg

1.9 mgvs1.3 mg

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

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11%410g

Water

23.7%876g

410 gvs876 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 Baked White Potatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Baked Whole White Potatoes have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 8.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.1 times more Vitamin B1 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Vitamin B2 per 500 kcal.
Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Baked Whole White Potatoes have 1.7 times more Copper, 2.9 times more Magnesium, more Manganese, 2.7 times more Phosphorus, 18.5 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 16 times more Calcium, 10.8 times more Iron, 10.3 times more Selenium and 2.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 27.7 times more Sugars and 2.3 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.5 times more Omega 3, 3.8 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Baked Red PotatoesBaked White PotatoesVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: