Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	634% 824g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.14% 3g	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	68.4% 26g	18.4% 7g	38g per day for Men 19-50 years
Protein	39.6% 22g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	466% 74.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	150% 1.95mg	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	NA	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	271% 2.44mg	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	62.5% 5mg	3555% 284mg	8mg per day for Men 19-50 years
Magnesium	NA	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	449% 10.3mg	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	NA	177% 1240mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	NA	345% 190μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	102% 11mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF RICE, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF RICE, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF RICE, dry have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF RICE, dry:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.1 times more Potassium and 49.7 times more Sodium than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 56.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.7 times more Fiber than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 2.9 times more Energy, 3.2 times more Carbohydrate and 2.8 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber