Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	62% 80.5g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	12.2% 8.86g	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	6.84% 2.6g	34.2% 13g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	66% 0.86mg	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	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	NA	37.8% 0.34mg	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	6.25% 0.5mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	NA	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.24mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	NA	19% 2.07mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

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

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.1 times more Calcium, 56 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.8 times more Energy, 3.1 times more Carbohydrate, 12.8 times more Sugars, 5 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.