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

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 962g

Frozen Roasted Potatoes with Salt have 2.4 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3.67% 3.56g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	NA	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	74.7% 97g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	4.5% 3.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	27% 10.2g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	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	77% 308μg	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	7.44% 6.7mg	0% 0mg	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	NA	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	NA	55.6% 0.5mg	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	24.6% 1.97mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	NA	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.17mg	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	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	NA	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	7.24% 268g	22.6% 838g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 calories of Frozen Roasted Potatoes with Salt have 7.1 times more Potassium and 2.7 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 21.3 times more Calcium, 24.3 times more Iron and 3.1 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.