Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	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	91% 118g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	68% 49g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	NA	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	148% 23.7mg	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	NA	185% 2.4mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	295% 7.1μg	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	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	31.5% 0.28mg	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	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	NA	24.3% 102mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	NA	97% 10.6mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cereals ready-to-eat, Post, Waffle Crisp 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 ready-to-eat, Post, Waffle Crisp:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 1.6 times more Calcium, 18 times more Iron and 2 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 ready-to-eat, Post, Waffle Crisp contain 3.1 times more Energy, 2.8 times more Fat, 5.4 times more Saturated Fat, 3.2 times more Carbohydrate, 50.3 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.