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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	43.8% 1270kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	NA	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	535% 695g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	20.7% 15g	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	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	68.4% 26g	263% 100g	38g per day for Men 19-50 years
Protein	39.6% 22g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	858% 7720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	371% 4.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61.5% 0.8mg	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	NA	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Fortified Instant Oats:

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Potassium and 1.4 times more Sodium than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains 23.4 times more Calcium and 49.4 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Plain Fortified Instant Oats contains 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.