Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	133% 3860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	534% 695g	201% 262g	130g per day for Men 19-50 years
Sugars	258% 187g	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	203% 77g	68.4% 26g	38g per day for Men 19-50 years
Protein	175% 98g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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	293% 3.52mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	85% 340μg	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	31% 28mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	385% 31mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	410% 2870mg	NA	700mg per day for Men 19-50 years
Potassium	93% 3170mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	225% 3370mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	NA	11mg per day for Men 19-50 years
Water	2% 74.7g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry has 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry has 4.3 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry has 3 times more Energy, 5.4 times more Fat, 9.9 times more Saturated Fat, 2.7 times more Carbohydrate, 27.1 times more Sugars, 3 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.