Comparing Nutrients in 7 ounces Cereals ready-to-eat, granola, homemade VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33.5% 970kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.85g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	40% 52g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	46.5% 17.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	48.4% 27g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	41.7% 167μg	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	2.65% 2.4mg	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	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	98% 7.84mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	NA	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	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	122% 855mg	NA	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	75.2% 8.28mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, granola, homemade and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, granola, homemade vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals ready-to-eat, granola, homemade have 5.1 times more Calcium and 7.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 11.5 times more Sodium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Frozen Roasted Potatoes with Salt contain similar levels of Potassium 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 Cereals ready-to-eat, granola, homemade have 3.9 times more Energy, 13.4 times more Fat, 23.7 times more Saturated Fat, 2.1 times more Carbohydrate, 28.7 times more Sugars, 3.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.