Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 522kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.8% 114g	28.5% 37g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	1.35% 0.98g	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	6.7% 2.55g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	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	124% 1.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	NA	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	190% 2.47mg	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	315% 1260μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	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, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 451mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	554% 44.4mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	NA	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	25.3% 177mg	NA	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	NA	11mg per day for Men 19-50 years
Water	0.23% 8.36g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 21.2 times more Calcium and 62.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium and 59.6 times more Sodium than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 2.9 times more Energy, 3.1 times more Carbohydrate, 40.6 times more Sugars and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.