Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.5% 564kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	15% 4.74g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	28.5% 37g	130g per day for Men 19-50 years
Sugars	86.7% 63g	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	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.22g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	551% 2204μg	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	0% 0mg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	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	17.5% 0.16mg	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	344% 27.5mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	NA	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	34% 237mg	NA	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	NA	55μg per day for Men 19-50 years
Sodium	71.3% 1069mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	NA	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, QUAKER, CAP and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cereals ready-to-eat, QUAKER, CAP as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 38.8 times more Iron and 2.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP have 3.1 times more Energy, 2.8 times more Fat, 20 times more Saturated Fat, 3.3 times more Carbohydrate, 64.2 times more Sugars and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, QUAKER, CAP and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.