Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	43.8% 1270kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	NA	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	NA	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	414% 539g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	273% 198g	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	234% 89g	38g per day for Men 19-50 years
Protein	39.6% 22g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	171% 27.4mg	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	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	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	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	15% 150mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	NA	719% 6.47mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	NA	400% 1680mg	420mg per day for Men 19-50 years
Manganese	NA	1737% 40mg	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	616% 4310mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	NA	379% 41.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.58% 58.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, granola, homemade per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, granola, homemade have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 11.5 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 5.1 times more Calcium and 7.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade contains 3.9 times more Energy, 13.4 times more Fat, 23.7 times more Saturated Fat, 2.1 times more Carbohydrate, 28.7 times more Sugars, 3.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.