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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.5% 537kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.13% 6.9g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	28.5% 37g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	32.5% 12.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	28.4% 16g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	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	96% 1.25mg	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	257% 1029μg	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	19% 17mg	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	30.6% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.8% 298mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	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	523% 42mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	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	74.7% 523mg	NA	700mg per day for Men 19-50 years
Potassium	15% 509mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	NA	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	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, QUAKER, Oatmeal Squares, cinnamon VS Frozen Roasted Potatoes with Salt per 5 oz

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

• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 7.1 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, QUAKER, Oatmeal Squares, cinnamon vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 14 times more Calcium and 59 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Frozen Roasted Potatoes with Salt contain similar levels of 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3 times more Energy, 2.7 times more Fat, 5.3 times more Saturated Fat, 3 times more Carbohydrate, 24.2 times more Sugars, 3.3 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.