Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	40% 52g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	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	2.1% 0.79g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	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	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	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	NA	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.72% 97mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	139% 11mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	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	4.54% 31.8mg	NA	700mg per day for Men 19-50 years
Potassium	1.87% 63.5mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	4.8% 177g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt 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, MALT-O-MEAL, chocolate, prepared with water, without salt vs Frozen Roasted Potatoes with Salt:

• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 3.3 times more Calcium, 11.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 14.1 times more Potassium and 298 times more Sodium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 7 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Potassium
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 3.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.7 times more Energy, 2.8 times more Carbohydrate, 6.5 times more Fiber and 1.6 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 7 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy and Fiber