Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	134% 3880kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	NA	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	NA	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	201% 262g	130g per day for Men 19-50 years
Sugars	354% 257g	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	253% 96g	68.4% 26g	38g per day for Men 19-50 years
Protein	150% 84.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	72.5% 290μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	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	71.3% 10.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	65% 650mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	323% 26mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	NA	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	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	451% 3160mg	NA	700mg per day for Men 19-50 years
Potassium	127% 4310mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	NA	55μg per day for Men 19-50 years
Sodium	156% 2340mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	NA	11mg per day for Men 19-50 years
Water	0.92% 34g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 4.3 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins has 3.1 times more Energy, 3 times more Fat, 5.8 times more Saturated Fat, 3.1 times more Carbohydrate, 37.2 times more Sugars, 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.