Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	43.8% 1270kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	NA	500% 8g	1.6g per day for Men 19-50 years
Omega 6	NA	342% 58.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	382% 496g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	108% 78g	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	% 78g	g per day for Men 19-50 years
Fiber	68.4% 26g	397% 151g	38g per day for Men 19-50 years
Protein	39.6% 22g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	NA	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	15% 150mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	NA	689% 6.2mg	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	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	NA	762% 3200mg	420mg per day for Men 19-50 years
Manganese	NA	8677% 200mg	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	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	NA	1182% 650μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	1515% 167mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Wheat Germ Cereals per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 3.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Toasted Wheat Germ Cereals:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 74.5 times more Sodium than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 3 times more Calcium, 18.2 times more Iron and 2.1 times more Potassium 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 Plain Toasted Wheat Germ Cereals contains 3 times more Energy, 5.9 times more Fat, 11 times more Saturated Fat, 1.9 times more Carbohydrate, 11.3 times more Sugars, 5.8 times more Fiber and 13.1 times more Protein than Frozen Roasted Potatoes with Salt.