Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	123% 159g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	57.5% 41.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	NA	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	214% 2.78mg	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	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	260% 3.37mg	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	88.3% 530IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	NA	66% 0.6mg	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	46.8% 196mg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	NA	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	NA	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.3 times more Calcium, 60 times more Iron and 2 times more Sodium 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 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 3.1 times more Energy, 2.5 times more Fat, 6.6 times more Saturated Fat, 3.1 times more Carbohydrate, 30.4 times more Sugars, 2.7 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.