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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	22.3% 7.14g	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	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	131% 170g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	98% 71g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	NA	171% 1540μg	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	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	213% 34mg	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	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	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	430% 10.3μg	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	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	NA	14.6% 61.5mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	NA	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	NA	94% 10.3mg	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, POST, COCOA PEBBLES 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, COCOA PEBBLES 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, COCOA PEBBLES:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, COCOA PEBBLES have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 1.5 times more Calcium, 12.4 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 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 3.1 times more Energy, 2.3 times more Fat, 21.6 times more Saturated Fat, 3.3 times more Carbohydrate, 51.9 times more Sugars and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.