Comparing Nutrients in 1 kilogram Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	133% 3850kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	NA	1.6g per day for Men 19-50 years
Omega 6	131% 22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	201% 262g	130g per day for Men 19-50 years
Sugars	326% 236g	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	255% 97g	68.4% 26g	38g per day for Men 19-50 years
Protein	127% 71g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	456% 4100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	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	455% 1820μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1138% 27.3μg	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	122% 730IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	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	1228% 98mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	NA	420mg per day for Men 19-50 years
Manganese	1076% 24.7mg	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	420% 2940mg	NA	700mg per day for Men 19-50 years
Potassium	112% 3820mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	NA	55μg per day for Men 19-50 years
Sodium	163% 2450mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	248% 27.3mg	NA	11mg per day for Men 19-50 years
Water	2.3% 85g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 2.9 times more Calcium and 19.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Roasted Potatoes with Salt contain similar levels of Potassium and 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 ready-to-eat, wheat and bran, presweetened with nuts and fruits has 3 times more Energy, 3.1 times more Fat, 4.8 times more Saturated Fat, 2.9 times more Carbohydrate, 34.2 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.