Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	17.4% 504kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	233% 302g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	129% 94g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	NA	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	278% 3.6mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	451% 11μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	209% 1.88mg	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	487% 39mg	8mg per day for Men 19-50 years
Magnesium	NA	113% 476mg	420mg per day for Men 19-50 years
Manganese	NA	427% 9.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	NA	99% 11mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Sodium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.9 times more Calcium and 19.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3 times more Energy, 3.1 times more Fat, 4.8 times more Saturated Fat, 2.9 times more Carbohydrate, 34.2 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.