Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 524kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	28.5% 37g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	6.1% 4.44g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	263% 1050μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	140% 11.2mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	NA	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	45% 315mg	NA	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 16.2 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 15.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium and 1.5 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more Energy, 3.4 times more Carbohydrate, 74.4 times more Sugars and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.