Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	43.8% 1270kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	NA	173% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	562% 730g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	212% 154g	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	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	NA	478% 4300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	600% 96mg	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	769% 10mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1208% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	128% 770IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	15% 150mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	NA	444% 4mg	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	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	NA	233% 980mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	NA	760% 418μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	191% 2870mg	1500mg per day for Men 19-50 years
Zinc	NA	209% 23mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, POST, GREAT GRAINS Crunchy Pecan Cereal 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, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contains 2.6 times more Calcium and 34.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain similar levels of Sodium 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, POST, GREAT GRAINS Crunchy Pecan Cereal contains 3.2 times more Energy, 5.8 times more Fat, 6 times more Saturated Fat, 2.8 times more Carbohydrate, 22.3 times more Sugars, 3.7 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.