Comparing Nutrients in 100 grams Cereals ready-to-eat, wheat, puffed, fortified VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.6% 364kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	11.6% 4.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	8% 32μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27μg	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	396% 31.7mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	NA	420mg per day for Men 19-50 years
Manganese	76.3% 1.76mg	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	50.7% 355mg	NA	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	NA	11mg per day for Men 19-50 years
Water	0.081% 3g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, wheat, puffed, fortified versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, wheat, puffed, fortified vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, wheat, puffed, fortified and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, wheat, puffed, fortified vs Frozen Roasted Potatoes with Salt:

• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have 1.9 times more Calcium and 63.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 74.5 times more Sodium than Cereals ready-to-eat, wheat, puffed, fortified.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have 2.9 times more Energy, 3 times more Carbohydrate, 1.7 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.