Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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	3.07% 2.98g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	40% 52g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37.2% 21g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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	82.7% 0.99mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	60% 240μg	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	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	120% 1203mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	709% 56.8mg	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	32.6% 228mg	NA	700mg per day for Men 19-50 years
Potassium	7% 238mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	NA	11mg per day for Men 19-50 years
Water	0.58% 21.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, dry vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 40.4 times more Calcium and 57.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Potassium and 42.6 times more Sodium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.9 times more Energy, 2.9 times more Carbohydrate, 1.5 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.