Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	6% 1.02g	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	94% 122g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	86.6% 63g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	NA	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	238% 3.1mg	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	545% 2179μg	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	0.16% 0.14mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	23.8% 0.21mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	NA	18.6% 78mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	NA	211% 23mg	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, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.4 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 39.6 times more Iron and 2.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.1 times more Energy, 2.7 times more Fat, 18.4 times more Saturated Fat, 3.3 times more Carbohydrate, 64.2 times more Sugars and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Fiber per five ounces.