Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.4% 620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	201% 262g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	68.4% 26g	38g per day for Men 19-50 years
Protein	33% 18.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	258% 2320μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	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	155% 620μg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	620% 49.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	25.7% 180mg	NA	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	NA	55μg per day for Men 19-50 years
Sodium	68% 1020mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	NA	11mg per day for Men 19-50 years
Water	23% 844g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Frozen Roasted Potatoes with Salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 4.3 times more Calcium, 9.9 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 22.5 times more Potassium and 2.9 times more Sodium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Roasted Potatoes with Salt contain 2 times more Energy, 7.5 times more Fat, 2 times more Carbohydrate and 4.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Frozen Roasted Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.