Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oat Bran Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	88% 2550kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	201% 262g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	9.5% 6.9g	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	95% 36g	68.4% 26g	38g per day for Men 19-50 years
Protein	191% 107g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	245% 980μg	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	2.22% 2mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	NA	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	385% 31mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	NA	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	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	157% 1100mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1150mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	NA	55μg per day for Men 19-50 years
Sodium	393% 5900mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	NA	11mg per day for Men 19-50 years
Water	8.9% 329g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bagels versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Frozen Roasted Potatoes with Salt:

• Both Oat Bran Bagels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Oat Bran Bagels as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Oat Bran Bagels has 6.2 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.9 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Bagels has 2 times more Energy, 2 times more Carbohydrate, 2.4 times more Sugars, 1.4 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.