Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	9.83% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	275% 358g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	NA	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	400% 64mg	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	NA	492% 6.4mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	NA	11.3% 47.6mg	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	NA	26% 183mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	NA	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	NA	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Frosted Corn Flakes, MALT-O-MEAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Frosted Corn Flakes, MALT-O-MEAL 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 Frosted Corn Flakes, MALT-O-MEAL:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 11.4 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 Frozen Roasted Potatoes with Salt vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Frozen Roasted Potatoes with Salt have 5.5 times more Potassium than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 23.2 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.1 times more Energy, 3.4 times more Carbohydrate, 56.9 times more Sugars and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.