Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Wheat Germ Cereals	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	132% 3820kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	500% 8g	NA	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	201% 262g	130g per day for Men 19-50 years
Sugars	108% 78g	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	% 78g	NA	g per day for Men 19-50 years
Fiber	397% 151g	68.4% 26g	38g per day for Men 19-50 years
Protein	520% 291g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	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	1136% 91mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	NA	420mg per day for Men 19-50 years
Manganese	8677% 200mg	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	1637% 11460mg	NA	700mg per day for Men 19-50 years
Potassium	279% 9470mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	NA	11mg per day for Men 19-50 years
Water	1.5% 56g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Toasted Wheat Germ Cereals has 3.5 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 Toasted Wheat Germ Cereals vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Toasted Wheat Germ Cereals has 3 times more Calcium, 18.2 times more Iron and 2.1 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 74.5 times more Sodium than Plain Toasted Wheat Germ Cereals.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Wheat Germ Cereals has 3 times more Energy, 5.9 times more Fat, 11 times more Saturated Fat, 1.9 times more Carbohydrate, 11.3 times more Sugars, 5.8 times more Fiber and 13.1 times more Protein than Frozen Roasted Potatoes with Salt.