Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	7.8% 1.33g	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	85.5% 111g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	2.95% 2.14g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	62.4% 249μg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	NA	4.72% 0.043mg	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	687% 55mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	106% 1589mg	1500mg per day for Men 19-50 years
Zinc	NA	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, corn grits, instant, plain, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry 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 Cereals, QUAKER, corn grits, instant, plain, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, corn grits, instant, plain, dry have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 25.2 times more Calcium, 77.5 times more Iron and 3.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 2.7 times more Energy, 3 times more Carbohydrate, 2.2 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.