Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	131% 3800kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	201% 262g	130g per day for Men 19-50 years
Sugars	303% 220g	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	211% 80g	68.4% 26g	38g per day for Men 19-50 years
Protein	179% 100g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	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	500% 2000μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	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	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	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	360% 29mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	NA	420mg per day for Men 19-50 years
Manganese	1262% 29mg	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	490% 3430mg	NA	700mg per day for Men 19-50 years
Potassium	100% 3400mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	NA	55μg per day for Men 19-50 years
Sodium	253% 3800mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	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: OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of OAT BRAN FLAKES, HEALTH VALLEY 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 OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 70.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 5.3 times more Calcium, 5.8 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 1.3 times more Potassium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 3 times more Energy, 1.7 times more Fat, 6 times more Saturated Fat, 3 times more Carbohydrate, 31.9 times more Sugars, 3.1 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.