Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	20% 576kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	263% 342g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	196% 142g	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	31% 11.8g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	18% 10g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	NA	475% 4277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	356% 4.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	373% 4.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	439% 5.7mg	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	NA	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	6.8% 68mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	NA	141% 1.27mg	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	28.3% 2.27mg	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	NA	91% 381mg	420mg per day for Men 19-50 years
Manganese	NA	469% 10.8mg	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	NA	194% 1361mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	151% 2263mg	1500mg per day for Men 19-50 years
Zinc	NA	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 20.5 times more Calcium, 22.6 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 3 times more Energy, 3.5 times more Fat, 7.8 times more Saturated Fat, 2.9 times more Carbohydrate, 45.3 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.