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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	85% 2460kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	509% 662g	201% 262g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	405% 154g	68.4% 26g	38g per day for Men 19-50 years
Protein	309% 173g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	975% 11.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	130% 520μg	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	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	448% 4.03mg	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	676% 54mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	560% 2350mg	NA	420mg per day for Men 19-50 years
Manganese	2448% 56.3mg	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	1049% 7340mg	NA	700mg per day for Men 19-50 years
Potassium	166% 5660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	822% 452μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	283% 31mg	NA	11mg per day for Men 19-50 years
Water	1.77% 65.5g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Oat Bran has 3.9 times more Calcium, 10.8 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 74.5 times more Sodium than Raw Oat Bran.
• 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 has 1.9 times more Energy, 3.9 times more Fat, 8 times more Saturated Fat, 2.5 times more Carbohydrate, 2.1 times more Sugars, 5.9 times more Fiber and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.