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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	89.3% 2590kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	201% 262g	130g per day for Men 19-50 years
Sugars	117% 84.6g	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	129% 49g	68.4% 26g	38g per day for Men 19-50 years
Protein	204% 114g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	173% 690μg	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	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	71% 710mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	429% 34.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	NA	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	166% 1160mg	NA	700mg per day for Men 19-50 years
Potassium	36% 1230mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	NA	55μg per day for Men 19-50 years
Sodium	258% 3870mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	NA	11mg per day for Men 19-50 years
Water	10.4% 385g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted Oat Bran Bread 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 Toasted Oat Bran Bread vs Frozen Roasted Potatoes with Salt:

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

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

• 1 kilogram of Toasted Oat Bran Bread has 4.7 times more Calcium, 6.9 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.7 times more Potassium than Toasted Oat Bran Bread.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oat Bran Bread has 2 times more Energy, 2.7 times more Fat, 4.6 times more Saturated Fat, 1.7 times more Carbohydrate, 12.3 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.