Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Frosted Corn Flakes, MALT-O-MEAL: 77g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.1 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	41.8% 30.3g	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	16% 6.14g	2.44% 0.93g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	NA	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	77.8% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	77.7% 12.4mg	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	96% 1.24mg	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	62.3% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	156% 3.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	16.6% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	16.6% 99IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.13% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	NA	10.3% 0.093mg	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	14.8% 1.2mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	NA	2.2% 9.25mg	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	5.07% 35.5mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	1.86% 63.2mg	3400mg per day for Men 19-50 years
Selenium	NA	7.7% 4.24μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	NA	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.063% 2.3g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Frosted Corn Flakes, MALT-O-MEAL Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Frosted Corn Flakes, MALT-O-MEAL?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Frosted Corn Flakes, MALT-O-MEAL:

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Frosted Corn Flakes, MALT-O-MEAL:

• 300 calories of Frozen Roasted Potatoes with Salt have 16.8 times more Potassium and 2 times more Sodium than Frosted Corn Flakes, MALT-O-MEAL.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 7.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.6 times more Fiber and 1.6 times more Protein than Frosted Corn Flakes, MALT-O-MEAL.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 18.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frosted Corn Flakes, MALT-O-MEAL offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Fiber and Protein