Comparing Nutrients in 1 kilogram POST Bran Flakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	POST Bran Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	113% 3280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	201% 262g	130g per day for Men 19-50 years
Sugars	257% 186g	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	482% 183g	68.4% 26g	38g per day for Men 19-50 years
Protein	177% 99g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	832% 7490μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	1668% 6670μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	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	222% 1330IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	556% 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	3500% 280mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	641% 4490mg	NA	700mg per day for Men 19-50 years
Potassium	157% 5330mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	NA	55μg per day for Men 19-50 years
Sodium	360% 5400mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	NA	11mg per day for Men 19-50 years
Water	0.92% 34g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes 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 POST Bran Flakes vs Frozen Roasted Potatoes with Salt:

• Both Cereals ready-to-eat, POST Bran Flakes and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals ready-to-eat, POST Bran Flakes as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of POST Bran Flakes has 2.9 times more Calcium, 56 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both POST Bran Flakes 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 POST Bran Flakes has 2.6 times more Energy, 3.1 times more Carbohydrate, 27 times more Sugars, 7 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.