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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	8459% 677mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	NA	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	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	761% 5330mg	NA	700mg per day for Men 19-50 years
Potassium	185% 6300mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	391% 5860mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	NA	11mg per day for Men 19-50 years
Water	0.68% 25.3g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of RALSTON Wheat Bran flakes has 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 RALSTON Wheat Bran flakes vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of RALSTON Wheat Bran flakes has 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 kilogram of RALSTON Wheat Bran flakes has 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.