Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g

Frozen Roasted Potatoes with Salt have 2.5 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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, regular (10 minute), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81% 105g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	0.41% 0.3g	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	27% 10.2g	13% 5g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 0.13mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.24% 268g	23.7% 876g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, 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, regular (10 minute), cooked with water, without salt?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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, regular (10 minute), cooked with water, without salt:

• 500 calories of Frozen Roasted Potatoes with Salt have 11.1 times more Potassium and 19.6 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 14.7 times more Calcium, 19 times more Iron and 3.3 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, regular (10 minute), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 2 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.