Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	19% 14g	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	1.17% 0.85g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.57g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43% 0.56mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	NA	8.9% 0.08mg	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	4.92% 0.39mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	NA	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 1.97mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.02% 0.75g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 100 calories of Frozen Roasted Potatoes with Salt have 6.4 times more Potassium and 4.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 2.9 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 25.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber