Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	127% 165g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	95% 69g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	NA	163% 1469μg	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	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	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	165% 661μg	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	0% 0mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	NA	44% 0.4mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	NA	34% 143mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	NA	135% 15mg	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, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 1.6 times more Calcium, 18 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, Waffle Crisp contain 3.1 times more Energy, 2.8 times more Fat, 5.4 times more Saturated Fat, 3.2 times more Carbohydrate, 50.3 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.