Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3710kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	201% 262g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	9.5% 6.9g	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	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	157% 88g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	12.5% 50μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	125% 10mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	104% 730mg	NA	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	NA	11mg per day for Men 19-50 years
Water	2.7% 100g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.3 times more Potassium and 298 times more Sodium than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 2.9 times more Energy, 3 times more Carbohydrate and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.