Comparing Nutrients in 5 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.3% 500kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	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	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	28.5% 37g	130g per day for Men 19-50 years
Sugars	40% 29g	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	31.7% 12g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	28.6% 16g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	44.7% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	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	17.2% 0.22mg	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	14% 55.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.3mg	2.68% 2.4mg	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	4.44% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.6% 176mg	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	55.5% 4.44mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	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	72.5% 507mg	NA	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 5.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 8.3 times more Calcium and 6.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Frozen Roasted Potatoes with Salt contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 2.8 times more Energy, 2.4 times more Fat, 6.2 times more Saturated Fat, 2.8 times more Carbohydrate, 29.6 times more Sugars, 3.3 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.