Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	20% 576kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	290% 376g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	18% 10g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	NA	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	473% 75.7mg	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	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	6.8% 68mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	NA	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	NA	77.8% 327mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	NA	309% 34mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 1.6 times more Calcium, 18 times more Iron and 2 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 ready-to-eat, Post, Waffle Crisp contains 3.1 times more Energy, 2.8 times more Fat, 5.4 times more Saturated Fat, 3.2 times more Carbohydrate, 50.3 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.