Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	16% 21g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	0.082% 0.06g	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	13.6% 5.16g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2% 0.026mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	NA	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.63% 185μg	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	12.4% 0.99mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	NA	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	NA	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Both Frozen Roasted Potatoes with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 28.1 times more Potassium and 49.7 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 5.8 times more Calcium, 7.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.5 times more Energy, 2.5 times more Carbohydrate, 5.2 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Fiber