Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Toasted Wheat Germ Cereals

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Toasted Wheat Germ Cereals: 131g

Plain Toasted Wheat Germ Cereals have 3 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 500 calories - Frozen Roasted Potatoes with Salt or Toasted Wheat Germ Cereals?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	NA	65.4% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	45% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	50% 65g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	14% 10.2g	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	% 10.2g	g per day for Men 19-50 years
Fiber	27% 10.2g	52% 19.8g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	NA	0.73% 6.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	82.6% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	98% 1.3mg	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	115% 461μg	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	8.73% 7.85mg	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	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.36% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	90% 0.81mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	100% 419mg	420mg per day for Men 19-50 years
Manganese	NA	1136% 26mg	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	214% 1500mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	NA	155% 85μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	NA	198% 22mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.2% 7.33g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Toasted Wheat Germ Cereals Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Toasted Wheat Germ Cereals?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Toasted Wheat Germ Cereals:

• Both Frozen Roasted Potatoes with Salt and Plain Toasted Wheat Germ Cereals have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Toasted Wheat Germ Cereals:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium and 224.1 times more Sodium than Toasted Wheat Germ Cereals.
• While 500 kcal of Plain Toasted Wheat Germ Cereals contain 6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Plain Toasted Wheat Germ Cereals lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 500 kcal of Plain Toasted Wheat Germ Cereals contain 2 times more Fat, 3.8 times more Sugars, 1.9 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toasted Wheat Germ Cereals offer comparable quantities of Energy per 500 calories.