Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.3% 764kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	40% 52g	130g per day for Men 19-50 years
Sugars	64.6% 47g	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	50.7% 19.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	25% 14g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	90% 814μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	90% 361μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	226% 5.4μg	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	24% 145IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	244% 19.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	NA	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	83.3% 583mg	NA	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.9 times more Calcium and 19.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Roasted Potatoes with Salt contain similar levels of Potassium and 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 Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 3 times more Energy, 3.1 times more Fat, 4.8 times more Saturated Fat, 2.9 times more Carbohydrate, 34.2 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.