Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	8.07% 7.82g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	88% 114g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	50% 36.4g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27% 0.35mg	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	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.63% 0.57mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	NA	41.7% 0.38mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	NA	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	NA	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with Raisins:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Sodium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 5 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.3 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Potassium per five ounces.
• 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, QUAKER, Low Fat 100% Natural Granola with Raisins contain 3.1 times more Energy, 3 times more Fat, 5.8 times more Saturated Fat, 3.1 times more Carbohydrate, 37.2 times more Sugars, 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.