Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	8.7% 252kcal	27.4% 796kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	125% 162g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	116% 84.3g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	NA	106% 951μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	207% 33mg	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	253% 3.3mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	13.2% 0.12mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	NA	2.36% 9.92mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	107% 1599mg	1500mg per day for Men 19-50 years
Zinc	NA	226% 25mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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 ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 11.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 60 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.2 times more Energy, 2.9 times more Fat, 13.4 times more Saturated Fat, 3.1 times more Carbohydrate, 61.6 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.