Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	201% 262g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	1.38% 1g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	263% 100g	68.4% 26g	38g per day for Men 19-50 years
Protein	213% 119g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	858% 7720μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	80% 320μg	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	34% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	351% 3510mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	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	3090% 247mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	NA	420mg per day for Men 19-50 years
Manganese	1472% 34mg	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	604% 4230mg	NA	700mg per day for Men 19-50 years
Potassium	108% 3660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2200mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	NA	11mg per day for Men 19-50 years
Water	2.4% 89.2g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Fortified Instant Oats 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 Fortified Instant Oats vs Frozen Roasted Potatoes with Salt:

• Both Dry Plain Fortified Instant Oats and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Dry Plain Fortified Instant Oats as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Fortified Instant Oats has 23.4 times more Calcium and 49.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fortified Instant Oats has 2.9 times more Energy, 3.8 times more Fat, 8.1 times more Saturated Fat, 2.7 times more Carbohydrate, 2.2 times more Sugars, 3.8 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.