Comparing Nutrients in 500 calories Baked White PotatoesVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Baked White Potatoes

544g

POST, GRAPE-NUTS Flakes

133g

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4.1 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 POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

POST, GRAPE-NUTS Flakes

83%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs POST, GRAPE-NUTS Flakes

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

5.07%4.92g

0.82 gvs4.92 g

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

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0.68%0.22g

Saturated Fat

2.08%0.66g

0.22 gvs0.66 g

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

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5.1%0.082g

Omega 3

10.6%0.17g

0.082 gvs0.17 g

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

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1.57%0.27g

Omega 6

10.7%1.82g

0.27 gvs1.82 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

84%109g

115 gvs109 g

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

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11.5%8.3g

Sugars

28%20.2g

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

8.3 gvs20.2 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

35.7%13.6g

11.4 gvs13.6 g

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

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20.4%11.4g

Protein

22.3%12.5g

11.4 gvs12.5 g

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

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Vitamins

Baked White Potatoesvs POST, GRAPE-NUTS Flakes

0.6%5.43μg

Vitamin A

115%1031μg

RAE, retinol activity equivalents

5.43 μgvs1031 μg

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

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21.7%0.26mg

Vitamin B1

144%1.73mg

Thiamine

0.26 mgvs1.73 mg

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

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18%0.23mg

Vitamin B2

153%2mg

Riboflavin

0.23 mgvs2 mg

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

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52%8.3mg

Vitamin B3

143%23mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs23 mg

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

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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

174%2.26mg

Pyridoxine

1.15 mgvs2.26 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

229%918μg

Folates and Folic Acid

207 μgvs918 μg

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

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0%0μg

Vitamin B12

288%6.9μg

Cobalamin

0 μgvs6.9 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

30.6%184IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs184 IU

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

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1.45%0.22mg

Vitamin E

7.2%1.08mg

Tocopherols and Tocotrienols

0.22 mgvs1.08 mg

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

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12.2%14.7μg

Vitamin K

2.9%3.46μg

Phytomenadione or phylloquinone

14.7 μgvs3.46 μg

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

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Minerals

Baked White Potatoesvs POST, GRAPE-NUTS Flakes

5.43%54.3mg

Calcium

4.8%48mg

54.3 mgvs48 mg

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

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76.7%0.69mg

Copper

44.3%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

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

464%37mg

3.48 mgvs37 mg

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

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35%147mg

Magnesium

32%134mg

147 mgvs134 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

53%372mg

408 mgvs372 mg

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

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87%2957mg

Potassium

13%447mg

2957 mgvs447 mg

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

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4.94%2.7μg

Selenium

116%63.6μg

2.7 μgvs63.6 μg

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

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2.54%38mg

Sodium

41.7%625mg

38 mgvs625 mg

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

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17.3%1.9mg

Zinc

94%10.4mg

1.9 mgvs10.4 mg

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

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11%410g

Water

0.12%4.4g

410 gvs4.4 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 POST, GRAPE-NUTS Flakes:

Baked Whole White Potatoes have more Vitamin C and 4.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 189.6 times more Vitamin A, 6.6 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 500 calories for Baked White Potatoes vs POST, GRAPE-NUTS Flakes:

Baked Whole White Potatoes have 1.7 times more Copper, 6.6 times more Potassium and 93.4 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 10.7 times more Iron, 23.4 times more Selenium, 16.4 times more Sodium and 5.5 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 6 times more Fat, 2.1 times more Omega 3, 6.9 times more Omega 6 and 2.4 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Baked Whole White Potatoes as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesPOST, GRAPE-NUTS FlakesVS Baked Red PotatoesBaked White PotatoesVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or POST, GRAPE-NUTS Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: