Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	NA	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	79.4% 103g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	68.6% 49.8g	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	9.7% 3.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	NA	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	153% 2mg	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	NA	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	NA	15.7% 0.14mg	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	8.86% 0.71mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	NA	9.1% 38.3mg	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	NA	21% 146mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	NA	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	NA	53% 5.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Breakfast bar, corn flake crust with fruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Breakfast bar, corn flake crust with fruit:

• Both Frozen Roasted Potatoes with Salt and Breakfast bar, corn flake crust with fruit have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 2.7 times more Calcium and 9.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Breakfast bar, corn flake crust with fruit 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 Frozen Roasted Potatoes with Salt have 1.2 times more Fiber than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 3 times more Energy, 4.1 times more Fat, 9 times more Saturated Fat, 2.8 times more Carbohydrate, 50.9 times more Sugars and 2 times more Protein than Frozen Roasted Potatoes with Salt.