Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	4.8% 0.81g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	39% 28.3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	77% 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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	6.6% 5.95mg	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	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	NA	75.3% 0.68mg	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% 3.6mg	8mg per day for Men 19-50 years
Magnesium	NA	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	199% 4.58mg	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	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	NA	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of HEALTH VALLEY, FIBER 7 Flakes 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 HEALTH VALLEY, FIBER 7 Flakes:

• 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.5 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 HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Sodium than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 4.7 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and HEALTH VALLEY, FIBER 7 Flakes 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, HEALTH VALLEY, FIBER 7 Flakes contain 2.8 times more Energy, 3 times more Carbohydrate, 29 times more Sugars, 5.4 times more Fiber and 6.5 times more Protein than Frozen Roasted Potatoes with Salt.