Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	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	24% 4.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	201% 262g	130g per day for Men 19-50 years
Sugars	87% 63g	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	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	120% 480μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	264% 21mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	114% 800mg	NA	700mg per day for Men 19-50 years
Potassium	21% 710mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1110mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	NA	11mg per day for Men 19-50 years
Water	20.7% 767g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Roasted Potatoes with Salt:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 4.1 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6.3 times more Potassium and 2.7 times more Sodium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water has 9.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.