Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1678kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	91% 119g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	46.7% 26g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	280% 2517μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	840% 3361μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	449% 36mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	NA	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	NA	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	NA	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	NA	11mg per day for Men 19-50 years
Water	0.34% 12.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 16.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 15.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.2 times more Potassium and 1.5 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 2.9 times more Energy, 3.4 times more Carbohydrate, 74.4 times more Sugars and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.