Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.7% 281kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	91% 119g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	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	25.5% 0.33mg	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	16% 63.5μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	35% 2.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	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	44.7% 313mg	NA	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	NA	11mg per day for Men 19-50 years
Water	10.2% 379g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt vs Frozen Roasted Potatoes with Salt:

• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.2 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 6.3 times more Potassium and more Sodium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.