Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	NA	48.5% 8.25g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	NA	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	107% 1.4mg	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	125% 499μg	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	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	NA	98% 0.88mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	108% 454mg	420mg per day for Men 19-50 years
Manganese	NA	1230% 28.3mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	NA	168% 92μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	215% 23.6mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 3.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Toasted Wheat Germ Cereals:

• 5 ounces of Frozen Roasted Potatoes with Salt have 74.5 times more Sodium than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 3 times more Calcium, 18.2 times more Iron and 2.1 times more Potassium 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 Plain Toasted Wheat Germ Cereals contain 3 times more Energy, 5.9 times more Fat, 11 times more Saturated Fat, 1.9 times more Carbohydrate, 11.3 times more Sugars, 5.8 times more Fiber and 13.1 times more Protein than Frozen Roasted Potatoes with Salt.