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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Toasted Oatmeal Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	101% 2920kcal	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% 7.64g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	201% 262g	130g per day for Men 19-50 years
Sugars	122% 88.4g	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	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	164% 92g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.2% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	133% 530μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	35.3% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	72% 720mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	368% 29.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	NA	420mg per day for Men 19-50 years
Manganese	444% 10.2mg	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	196% 1370mg	NA	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	NA	55μg per day for Men 19-50 years
Sodium	324% 4860mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	NA	11mg per day for Men 19-50 years
Water	8.43% 312g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• Both Toasted Oatmeal Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Toasted Oatmeal 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 Oatmeal Bread vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Toasted Oatmeal Bread has 4.8 times more Calcium, 5.9 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Potassium than Toasted Oatmeal 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 Oatmeal Bread has 2.3 times more Energy, 2.7 times more Fat, 4.6 times more Saturated Fat, 2 times more Carbohydrate, 12.8 times more Sugars, 1.7 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.