Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	NA	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	NA	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	614% 798g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	237% 172g	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	31.3% 22.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 125g	g per day for Men 19-50 years
Fiber	68.4% 26g	445% 169g	38g per day for Men 19-50 years
Protein	39.6% 22g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	15% 150mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	NA	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	NA	452% 1900mg	420mg per day for Men 19-50 years
Manganese	NA	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	NA	167% 92μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	NA	5848% 643mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of RALSTON Wheat Bran flakes 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 RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 141 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 Frozen Roasted Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 3 times more Calcium, 135.3 times more Iron, 1.4 times more Potassium and 2 times more Sodium 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 3.1 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate, 24.9 times more Sugars, 6.5 times more Fiber and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.