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

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	77.2% 2240kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	201% 262g	130g per day for Men 19-50 years
Sugars	0% 0g	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	2079% 790g	68.4% 26g	38g per day for Men 19-50 years
Protein	149% 83.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	10% 40μg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	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	349% 28mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	NA	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	103% 720mg	NA	700mg per day for Men 19-50 years
Potassium	13% 440mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	NA	11mg per day for Men 19-50 years
Water	1.27% 47g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Corn Bran has 2.8 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 10.2 times more Potassium and 42.6 times more Sodium than Crude Corn Bran.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 1.8 times more Energy, 3.3 times more Carbohydrate, 30.4 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.