Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	10.6% 1.8g	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	82.2% 107g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	61% 44.3g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	NA	149% 1337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	137% 1.8mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.47% 0.43mg	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	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	NA	44% 0.4mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	NA	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.37mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	47% 707mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.62mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, Instant Oatmeal, fruit and cream variety, 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, Instant Oatmeal, fruit and cream variety, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 20.5 times more Calcium, 22.6 times more Iron and 1.7 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, Instant Oatmeal, fruit and cream variety, dry contain 3 times more Energy, 3.5 times more Fat, 7.8 times more Saturated Fat, 2.9 times more Carbohydrate, 45.3 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.