Comparing Nutrients in 1 kilogram Rice and Wheat cereal bar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rice and Wheat cereal bar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	141% 4090kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	201% 262g	130g per day for Men 19-50 years
Sugars	439% 318g	9.5% 6.9g	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	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	162% 91g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	568% 6.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	595% 7.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	699% 9.1mg	NA	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	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	196% 29.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	NA	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	320% 25.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	NA	420mg per day for Men 19-50 years
Manganese	612% 14mg	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	194% 1360mg	NA	700mg per day for Men 19-50 years
Potassium	42% 1430mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	NA	55μg per day for Men 19-50 years
Sodium	285% 4280mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	162% 18mg	NA	11mg per day for Men 19-50 years
Water	2.03% 75g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice and Wheat cereal bar versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice and Wheat cereal bar vs Frozen Roasted Potatoes with Salt:

• Both Rice and Wheat cereal bar and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Rice and Wheat cereal bar as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Rice and Wheat cereal bar vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Rice and Wheat cereal bar has 2.1 times more Calcium, 5.1 times more Iron and 1.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.1 times more Potassium than Rice and Wheat cereal bar.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice and Wheat cereal bar has 3.2 times more Energy, 5 times more Fat, 2.8 times more Carbohydrate, 46.1 times more Sugars and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Fiber than Rice and Wheat cereal bar.