Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g
• Frozen Roasted Potatoes with Salt: 236g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.8 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.25% 1.63g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	9.68% 3.68g	16% 6.14g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	67% 669mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	311% 25mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.95% 37.6mg	NA	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	20% 140mg	NA	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.85mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.53g	4.35% 161g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 18.9 times more Calcium and 21 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 8.4 times more Potassium and 120.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.