Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	20% 576kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	281% 365g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	55.4% 40g	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	155% 59g	38g per day for Men 19-50 years
Protein	18% 10g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	300% 3.9mg	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	391% 1565μg	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	0.5% 0.45mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6.8% 68mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	NA	171% 1.54mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	NA	134% 562mg	420mg per day for Men 19-50 years
Manganese	NA	638% 14.7mg	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	303% 2118mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	NA	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	NA	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GRAPE-NUTS 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, POST, GRAPE-NUTS 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, POST, GRAPE-NUTS Cereal:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS 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, POST, GRAPE-NUTS Cereal:

• 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 2.1 times more Calcium, 56 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, POST, GRAPE-NUTS 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, POST, GRAPE-NUTS Cereal contains 2.8 times more Energy, 3.1 times more Carbohydrate, 12.8 times more Sugars, 5 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.