Comparing Nutrients in 7 ounces Breakfast bar, corn flake crust with fruit VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.7% 746kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	9.92% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	40% 52g	130g per day for Men 19-50 years
Sugars	96% 69.7g	1.9% 1.37g	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	11% 4.17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	134% 1207μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	NA	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	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	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	121% 9.64mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	NA	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	29% 204mg	NA	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	NA	11mg per day for Men 19-50 years
Water	0.78% 28.8g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bar, corn flake crust with fruit versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Breakfast bar, corn flake crust with fruit vs Frozen Roasted Potatoes with Salt:

• Both Breakfast bar, corn flake crust with fruit and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Breakfast bar, corn flake crust with fruit as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Breakfast bar, corn flake crust with fruit vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 2.7 times more Calcium and 9.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 3 times more Energy, 4.1 times more Fat, 9 times more Saturated Fat, 2.8 times more Carbohydrate, 50.9 times more Sugars and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Breakfast bar, corn flake crust with fruit and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.