Comparing Nutrients in 100 calories Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked White Potatoes

Weight per 100 calories

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

154g

Baked White Potatoes

109g

Baked Whole White Potatoes have 1.4 times more energy per unit of mass than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt, which is average in comparison to other foods. Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt having low energy density.

Which food has more nutrients per 100 calories - Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

87%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.62%0.6g

Fat

0.17%0.16g

0.6 gvs0.16 g

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

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0.29%0.092g

Saturated Fat

0.14%0.043g

0.092 gvs0.043 g

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

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

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

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1.18%0.2g

Omega 6

0.31%0.053g

0.2 gvs0.053 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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16.4%21.3g

Carbohydrate

17.6%23g

21.3 gvs23 g

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

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0.19%0.14g

Sugars

2.3%1.66g

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

0.14 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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2.83%1.08g

Fiber

6%2.3g

1.08 gvs2.3 g

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

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3.38%1.9g

Protein

4.08%2.3g

1.9 gvs2.3 g

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

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Vitamins

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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13.2%0.16mg

Vitamin B1

4.35%0.052mg

Thiamine

0.16 mgvs0.052 mg

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

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6.86%0.089mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.089 mgvs0.047 mg

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

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7.33%1.17mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.17 mgvs1.66 mg

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

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1.26%0.063mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.063 mgvs0.42 mg

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

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4.14%0.054mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.054 mgvs0.23 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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10.4%41.5μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

41.5 μgvs41.3 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

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 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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0.21%0.031mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.031 mgvs0.043 mg

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

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0%0μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0 μgvs2.93 μg

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

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Minerals

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltvs Baked White Potatoes

0.15%1.54mg

Calcium

1.1%11mg

1.54 mgvs11 mg

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

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0%0mg

Copper

15.3%0.14mg

0 mgvs0.14 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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11%0.88mg

Iron

8.7%0.7mg

0.88 mgvs0.7 mg

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

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1.83%7.7mg

Magnesium

7%29.3mg

7.7 mgvs29.3 mg

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

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2.47%0.057mg

Manganese

8.93%0.21mg

0.057 mgvs0.21 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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3.08%21.5mg

Phosphorus

11.6%81.5mg

21.5 mgvs81.5 mg

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

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1%34mg

Potassium

17.4%591mg

34 mgvs591 mg

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

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7.55%4.15μg

Selenium

0.99%0.54μg

4.15 μgvs0.54 μg

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

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23%343mg

Sodium

0.51%7.6mg

343 mgvs7.6 mg

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

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1.96%0.22mg

Zinc

3.46%0.38mg

0.22 mgvs0.38 mg

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

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3.5%130g

Water

2.2%82g

130 gvs82 g

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

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Lets compare vitamin content per 100 calories of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked White Potatoes:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 6.6 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Baked White Potatoes:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.3 times more Iron, 7.6 times more Selenium, 45.1 times more Sodium and 1.6 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.1 times more Calcium, more Copper, 3.8 times more Magnesium, 3.6 times more Manganese, 3.8 times more Phosphorus, 17.5 times more Potassium and 1.8 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.

Comparison of macro-nutrients per 100 calories:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 3.8 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 12 times more Sugars and 2.1 times more Fiber than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Cereals, CREAM OF RICE, cooked with water, with saltBaked White PotatoesVS Cereals, CREAM OF RICE, cooked with water, with saltCereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with saltVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: