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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	20% 576kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	NA	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	280% 365g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	207% 150g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	18% 10g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	128% 1148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	478% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	77% 463IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	256% 2.3mg	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	865% 69mg	8mg per day for Men 19-50 years
Magnesium	NA	147% 617mg	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	220% 1538mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	NA	318% 175μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	141% 2114mg	1500mg per day for Men 19-50 years
Zinc	NA	262% 29mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in one pound.

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

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 2.2 times more Calcium, 30.5 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Potassium 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 2.7 times more Energy, 3.1 times more Carbohydrate, 47.9 times more Sugars, 3.9 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.