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

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	74.5% 2160kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	NA	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	201% 262g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	1126% 428g	68.4% 26g	38g per day for Men 19-50 years
Protein	278% 156g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Wheat 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	436% 5.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	444% 5.77mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	849% 136mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	436% 22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1002% 13mg	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	198% 790μg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	73% 730mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1109% 10mg	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	1321% 106mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	1455% 6110mg	NA	420mg per day for Men 19-50 years
Manganese	5000% 115mg	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	1447% 10130mg	NA	700mg per day for Men 19-50 years
Potassium	348% 11820mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	661% 72.7mg	NA	11mg per day for Men 19-50 years
Water	2.67% 99g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Wheat Bran has 4.9 times more Calcium, 21.1 times more Iron and 2.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Crude Wheat Bran.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Bran has 1.7 times more Energy, 2.3 times more Fat, 2.5 times more Carbohydrate, 16.5 times more Fiber and 7 times more Protein than Frozen Roasted Potatoes with Salt.