Comparing Nutrients in 500 calories Baked White PotatoesVS Cereals ready-to-eat, FAMILIA

Weight per 500 calories

Baked White Potatoes

544g

Cereals ready-to-eat, FAMILIA

129g

Cereals ready-to-eat, FAMILIA have 4.2 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, FAMILIA?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cereals ready-to-eat, FAMILIA

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

8.37%8.1g

0.82 gvs8.1 g

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

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0.68%0.22g

Saturated Fat

2.86%0.92g

0.22 gvs0.92 g

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

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5.1%0.082g

Omega 3

7.4%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

11.7%2g

0.27 gvs2 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

73%95g

115 gvs95 g

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

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11.5%8.3g

Sugars

41.2%30g

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

8.3 gvs30 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

29%11g

11.4 gvs11 g

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

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20.4%11.4g

Protein

22%12.2g

11.4 gvs12.2 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 ready-to-eat, FAMILIA

0.6%5.43μg

Vitamin A

0.14%1.3μg

RAE, retinol activity equivalents

5.43 μgvs1.3 μg

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

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21.7%0.26mg

Vitamin B1

34.4%0.41mg

Thiamine

0.26 mgvs0.41 mg

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

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18%0.23mg

Vitamin B2

54.5%0.71mg

Riboflavin

0.23 mgvs0.71 mg

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

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52%8.3mg

Vitamin B3

14.5%2.3mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs2.3 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

41.6%2.1mg

Vitamin B5

Pantothenic acid

2.1 mgvsNA mg

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

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88.2%1.15mg

Vitamin B6

9.9%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

5.15%20.6μg

Folates and Folic Acid

207 μgvs20.6 μg

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

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0%0μg

Vitamin B12

15.6%0.37μg

Cobalamin

0 μgvs0.37 μg

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

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76%68.5mg

Vitamin C

0.86%0.77mg

Ascorbic acid

68.5 mgvs0.77 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

9.97%1.5mg

Tocopherols and Tocotrienols

0.22 mgvs1.5 mg

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

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12.2%14.7μg

Vitamin K

4.1%4.9μg

Phytomenadione or phylloquinone

14.7 μgvs4.9 μg

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

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Minerals

Baked White Potatoesvs Cereals ready-to-eat, FAMILIA

5.43%54.3mg

Calcium

22.3%223mg

54.3 mgvs223 mg

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

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76.7%0.69mg

Copper

58.3%0.52mg

0.69 mgvs0.52 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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43.5%3.48mg

Iron

44.8%3.6mg

3.48 mgvs3.6 mg

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

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35%147mg

Magnesium

97%409mg

147 mgvs409 mg

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

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44.7%1.03mg

Manganese

1.03 mgvsNA 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

62%434mg

408 mgvs434 mg

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

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87%2957mg

Potassium

18.7%637mg

2957 mgvs637 mg

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

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4.94%2.7μg

Selenium

40.5%22.3μg

2.7 μgvs22.3 μg

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

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2.54%38mg

Sodium

0.69%10.3mg

38 mgvs10.3 mg

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

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17.3%1.9mg

Zinc

22.5%2.47mg

1.9 mgvs2.47 mg

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

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11%410g

Water

0.066%2.45g

410 gvs2.45 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 ready-to-eat, FAMILIA:

Baked Whole White Potatoes have 3.6 times more Vitamin B3, 8.9 times more Vitamin B6, 10 times more Vitamin B9, 88.6 times more Vitamin C and 3 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 1.6 times more Vitamin B1, 3 times more Vitamin B2, more Vitamin B12 and 6.9 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cereals ready-to-eat, FAMILIA:

Baked Whole White Potatoes have 1.3 times more Copper, 4.6 times more Potassium and 167.4 times more Water than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 4.1 times more Calcium, 2.8 times more Magnesium, 8.2 times more Selenium and 1.3 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, FAMILIA have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.2 times more Carbohydrate than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 10 times more Fat, 1.5 times more Omega 3, 7.5 times more Omega 6 and 3.6 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, FAMILIA have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCereals ready-to-eat, FAMILIAVS Baked Red PotatoesBaked White PotatoesVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCereals ready-to-eat, FAMILIAVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Cereals ready-to-eat, FAMILIA

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Cereals ready-to-eat, FAMILIA?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: