Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	124% 3590kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	47% 8g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	201% 262g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	116% 44g	68.4% 26g	38g per day for Men 19-50 years
Protein	210% 118g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	617% 7.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	801% 8010mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	3719% 298mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	NA	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	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	239% 1670mg	NA	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	NA	11mg per day for Men 19-50 years
Water	3.1% 114g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, 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, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, 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, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 53.4 times more Calcium and 59.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3 times more Potassium and 42.6 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 2.8 times more Energy, 2.8 times more Carbohydrate, 1.7 times more Fiber and 5.3 times more Protein than Frozen Roasted Potatoes with Salt.