Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	28% 9g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	638% 830g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	479% 347g	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	116% 44g	38g per day for Men 19-50 years
Protein	39.6% 22g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	NA	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1044% 167mg	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	1308% 17mg	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	833% 3330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	222% 2mg	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	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	NA	171% 720mg	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	339% 2370mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	NA	682% 75mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 kg of Cereals ready-to-eat, Post, Waffle Crisp contains 1.6 times more Calcium, 18 times more Iron and 2 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 ready-to-eat, Post, Waffle Crisp contains 3.1 times more Energy, 2.8 times more Fat, 5.4 times more Saturated Fat, 3.2 times more Carbohydrate, 50.3 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.