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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.68% 1.18g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	28.5% 37g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	24.6% 9.36g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	462% 1850μg	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	5.76% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.8% 498mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	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	520% 41.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	NA	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	85.7% 600mg	NA	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	NA	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	NA	11mg per day for Men 19-50 years
Water	0.16% 6.1g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER OAT LIFE, plain vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 23.4 times more Calcium, 58.7 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• 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, QUAKER OAT LIFE, plain have 2.9 times more Energy, 2.4 times more Fat, 5 times more Saturated Fat, 3 times more Carbohydrate, 28.2 times more Sugars, 2.5 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.