Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.94% 0.3g	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	201% 262g	71% 92g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	30% 21.7g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	39.6% 22g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	208% 2.7mg	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	NA	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	15% 150mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	NA	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	62.5% 5mg	699% 56mg	8mg per day for Men 19-50 years
Magnesium	NA	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	23% 160mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cereals, MALT-O-MEAL, chocolate, prepared with water, without 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, MALT-O-MEAL, chocolate, prepared with water, without salt:

• Both Frozen Roasted Potatoes with Salt and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 14.1 times more Potassium and 298 times more Sodium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 kg of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 3.3 times more Calcium, 11.2 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, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.7 times more Energy, 2.8 times more Carbohydrate, 6.5 times more Fiber and 1.6 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 kg of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 3.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy and Fiber