Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	20% 576kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	NA	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	NA	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	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	160% 116g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	18% 10g	68.2% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	67.2% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.5% 1.12mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	2% 1.8mg	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	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	6.8% 68mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	NA	134% 1.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	NA	108% 454mg	420mg per day for Men 19-50 years
Manganese	NA	306% 7.05mg	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	205% 1433mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	NA	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	NA	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.3 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 4.3 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins contains 3.1 times more Energy, 3 times more Fat, 5.8 times more Saturated Fat, 3.1 times more Carbohydrate, 37.2 times more Sugars, 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.