Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	NA	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	NA	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	620% 806g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	354% 257g	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	253% 96g	38g per day for Men 19-50 years
Protein	39.6% 22g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	191% 2.48mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	4.44% 4mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	15% 150mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	NA	294% 2.65mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	NA	238% 1000mg	420mg per day for Men 19-50 years
Manganese	NA	676% 15.5mg	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	451% 3160mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	315% 173μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	NA	145% 16mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 4.3 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins contains 3.1 times more Energy, 3 times more Fat, 5.8 times more Saturated Fat, 3.1 times more Carbohydrate, 37.2 times more Sugars, 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.