Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.3% 734kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	40% 52g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	3.66% 1.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	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	14.4% 57.5μg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	705% 56.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	35% 246mg	NA	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	NA	11mg per day for Men 19-50 years
Water	0.56% 21g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, dry 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 Cereals, CREAM OF RICE, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, CREAM OF RICE, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, CREAM OF RICE, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, dry vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, CREAM OF RICE, dry have 56.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.1 times more Potassium and 49.7 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF RICE, dry have 2.9 times more Energy, 3.2 times more Carbohydrate and 2.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.7 times more Fiber than Cereals, CREAM OF RICE, dry.
• 7 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber