Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17.4% 504kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	238% 310g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	120% 87.3g	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	27% 10.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	198% 794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	496% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	529% 476mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	141% 1.27mg	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	25% 2mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	NA	135% 568mg	420mg per day for Men 19-50 years
Manganese	NA	501% 11.5mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	NA	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 70.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 5.3 times more Calcium, 5.8 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3 times more Energy, 1.7 times more Fat, 6 times more Saturated Fat, 3 times more Carbohydrate, 31.9 times more Sugars, 3.1 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.