Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.4% 504kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	269% 349g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	43% 31g	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	7.34% 5.3g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	582% 7.57mg	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	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	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	962% 77mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	16.4% 0.38mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	NA	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS RALSTON Corn Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of RALSTON Corn Flakes 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 RALSTON Corn Flakes:

• 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 38.2 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 RALSTON Corn Flakes:

• 14 ounces of Frozen Roasted Potatoes with Salt have 4.2 times more Potassium than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 38.8 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 3 times more Energy, 3.4 times more Carbohydrate, 11.4 times more Sugars and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and RALSTON Corn Flakes offer comparable quantities of Fiber per 14 ounces.