Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	17.4% 504kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	256% 333g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	122% 88.5g	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	27% 10.3g	100% 38g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	293% 3.8mg	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	NA	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	476% 11.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	NA	76.3% 0.69mg	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	25% 2mg	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	NA	88% 369mg	420mg per day for Men 19-50 years
Manganese	NA	724% 16.7mg	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	NA	156% 1095mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	NA	104% 11.4mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium and 15.7 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 6.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 2.8 times more Energy, 3.2 times more Carbohydrate, 32.3 times more Sugars, 3.7 times more Fiber and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.