Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	43.8% 1270kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	58% 56.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	32% 10.3g	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	555% 722g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	245% 178g	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	255% 97g	38g per day for Men 19-50 years
Protein	39.6% 22g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	928% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	887% 142mg	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	1092% 14mg	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	710% 2840μg	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	14.4% 13mg	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	32.7% 4.9mg	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

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	15% 150mg	355% 3550mg	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	1596% 128mg	8mg per day for Men 19-50 years
Magnesium	NA	248% 1040mg	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	510% 3570mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	357% 5350mg	1500mg per day for Men 19-50 years
Zinc	NA	217% 24mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.15% 79.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar 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, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 23.7 times more Calcium, 25.5 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 2.8 times more Energy, 3.1 times more Fat, 6.1 times more Saturated Fat, 2.8 times more Carbohydrate, 25.8 times more Sugars, 3.7 times more Fiber and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.