Comparing Nutrients in 1 pound Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1769kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	91% 119g	130g per day for Men 19-50 years
Sugars	184% 133g	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	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	83.6% 31.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	66.3% 37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	NA	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	51.6% 0.67mg	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	22.7% 91μg	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	4.54% 4.1mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	NA	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	157% 12.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	NA	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	155% 1084mg	NA	700mg per day for Men 19-50 years
Potassium	46% 1560mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	108% 1615mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	NA	11mg per day for Men 19-50 years
Water	0.96% 35.4g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, 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, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, 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, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 3.8 times more Calcium and 5.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 3.1 times more Energy, 5.7 times more Fat, 7.8 times more Saturated Fat, 2.7 times more Carbohydrate, 42.6 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.