Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	41% 13g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	580% 754g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	431% 313g	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	158% 60g	38g per day for Men 19-50 years
Protein	39.6% 22g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	NA	1048% 9430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	786% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	967% 12.6mg	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	628% 2510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	3.33% 3mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	15% 150mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	NA	310% 2.8mg	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	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	NA	200% 840mg	420mg per day for Men 19-50 years
Manganese	NA	1035% 24mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	NA	291% 160μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	NA	168% 18.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.77% 65.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 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, fruit and cream variety, 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, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 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, fruit and cream variety, dry:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 20.5 times more Calcium, 22.6 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• 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, fruit and cream variety, dry contains 3 times more Energy, 3.5 times more Fat, 7.8 times more Saturated Fat, 2.9 times more Carbohydrate, 45.3 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.