Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2.3 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.46g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	79% 103g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	3.75% 2.7g	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	% 0.63g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	27% 10.2g	38g per day for Men 19-50 years
Protein	23% 13g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	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	69% 0.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.7% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	64.7% 259μg	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	7.44% 6.7mg	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	2.4% 0.36mg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	93% 929mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	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	456% 36.5mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	NA	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	60% 420mg	NA	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	NA	11mg per day for Men 19-50 years
Water	21% 770g	7.24% 268g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Frozen Roasted Potatoes with Salt:

• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Frozen Roasted Potatoes with Salt:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 15.7 times more Calcium, 18.6 times more Iron and 2.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 8.6 times more Potassium and 3.9 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.