Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	112% 3240kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	NA	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	201% 262g	130g per day for Men 19-50 years
Sugars	454% 329g	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	361% 137g	68.4% 26g	38g per day for Men 19-50 years
Protein	136% 76g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	422% 3800μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	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	848% 3390μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	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	2288% 183mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	NA	420mg per day for Men 19-50 years
Manganese	1396% 32mg	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	484% 3390mg	NA	700mg per day for Men 19-50 years
Potassium	154% 5250mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	255% 3820mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	NA	11mg per day for Men 19-50 years
Water	2.32% 86g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST Raisin Bran Cereal 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 ready-to-eat, POST Raisin Bran Cereal vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST Raisin Bran Cereal vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal has 2.9 times more Calcium, 36.6 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Frozen Roasted Potatoes with Salt contain similar levels of Potassium 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 ready-to-eat, POST Raisin Bran Cereal has 2.6 times more Energy, 3 times more Carbohydrate, 47.7 times more Sugars, 5.3 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.