Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	55% 1596kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	80% 104g	130g per day for Men 19-50 years
Sugars	188% 136g	3.78% 2.74g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27% 10.3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	367% 3306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	565% 7.34mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	367% 1469μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	331% 26.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.3% 282mg	NA	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	NA	55μg per day for Men 19-50 years
Sodium	141% 2108mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	NA	11mg per day for Men 19-50 years
Water	0.32% 12g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 13.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 13.3 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 6.3 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.2 times more Energy, 2.2 times more Fat, 21.6 times more Saturated Fat, 3.3 times more Carbohydrate, 49.7 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.