Comparing Nutrients in 1 kilogram Cereals ready-to-eat, wheat, puffed, fortified VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	68.4% 26g	38g per day for Men 19-50 years
Protein	263% 147g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2167% 26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2206% 353mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	80% 320μg	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	0% 0mg	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	NA	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 ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	NA	0.9mg per day for Men 19-50 years
Fluoride	6.75% 270μg	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	3963% 317mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	345% 1450mg	NA	420mg per day for Men 19-50 years
Manganese	763% 17.6mg	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	507% 3550mg	NA	700mg per day for Men 19-50 years
Potassium	102% 3480mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	2238% 1231μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	NA	11mg per day for Men 19-50 years
Water	0.81% 30g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Frozen Roasted Potatoes with Salt per 1 kg

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

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

• 1 kilogram of Cereals ready-to-eat, wheat, puffed, fortified has 1.9 times more Calcium and 63.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium and 74.5 times more Sodium than Cereals ready-to-eat, wheat, puffed, fortified.
• 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, puffed, fortified has 2.9 times more Energy, 3 times more Carbohydrate, 1.7 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.