Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	57.7% 1674kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	91% 119g	130g per day for Men 19-50 years
Sugars	158% 115g	4.3% 3.13g	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	1.44% 1.04g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 111g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	77% 43.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	222% 1996μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	217% 866μg	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	8.57% 7.7mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	106% 1061mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	480% 38.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	NA	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	209% 1461mg	NA	700mg per day for Men 19-50 years
Potassium	38% 1288mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	NA	55μg per day for Men 19-50 years
Sodium	131% 1969mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	NA	11mg per day for Men 19-50 years
Water	0.85% 31.4g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 15.6 times more Calcium, 16.9 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 2.9 times more Energy, 2.7 times more Fat, 4.6 times more Saturated Fat, 2.9 times more Carbohydrate, 36.7 times more Sugars, 3.1 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.