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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Energy	20% 576kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	48.4% 47g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	18.4% 5.9g	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	91% 119g	246% 320g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	184% 133g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	18% 10g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31% 4.94mg	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	NA	51.6% 0.67mg	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	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	4.54% 4.1mg	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	NA	11% 1.63mg	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

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

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

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contains 3.8 times more Calcium and 5.5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contains 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.