Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	8.7% 252kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	118% 153g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	0% 0g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	177% 28.3mg	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	NA	172% 2.24mg	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	566% 2262μg	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	1.46% 0.22mg	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, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	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	12.4% 0.99mg	766% 61.2mg	8mg per day for Men 19-50 years
Magnesium	NA	7.56% 31.8mg	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	NA	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.56% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals, MALT-O-MEAL, original, plain, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cereals, MALT-O-MEAL, original, plain, dry 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, MALT-O-MEAL, original, plain, dry:

• Both Frozen Roasted Potatoes with Salt and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cereals, MALT-O-MEAL, original, plain, dry:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.5 times more Potassium and more Sodium than Cereals, MALT-O-MEAL, original, plain, dry.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 19.1 times more Calcium and 61.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 2.9 times more Energy, 3 times more Carbohydrate and 5.3 times more Protein than Frozen Roasted Potatoes with Salt.