Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	82% 107g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.41% 0.3g	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	13% 5g	38g per day for Men 19-50 years
Protein	39.6% 22g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.5% 0.15mg	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	42.5% 170μg	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	1.33% 0.2mg	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 WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	15% 150mg	89% 890mg	1000mg per day for Men 19-50 years
Copper	NA	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.7% 946μg	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	499% 40mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	0.43% 0.01mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 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 WHEAT, regular (10 minute), cooked with water, with salt 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 WHEAT, regular (10 minute), cooked with water, with salt:

• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 26.5 times more Potassium and 2.3 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 5.9 times more Calcium, 8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.5 times more Energy, 2.5 times more Carbohydrate, 5.2 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber