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

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	37% 1070kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	91% 119g	130g per day for Men 19-50 years
Sugars	48% 35g	4.3% 3.13g	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	53.7% 20.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	84.2% 47g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	92% 367μg	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	8.57% 7.7mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	177% 14mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	NA	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	91% 640mg	NA	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	NA	55μg per day for Men 19-50 years
Sodium	107% 1601mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	NA	11mg per day for Men 19-50 years
Water	5.4% 200g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oat Bran Bread versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oat Bran Bread vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound of Oat Bran Bread has 4.3 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.1 times more Potassium than Oat Bran Bread.
• Both Oat Bran Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran Bread has 1.9 times more Energy, 2.4 times more Fat, 4.2 times more Saturated Fat, 1.5 times more Carbohydrate, 11.2 times more Sugars, 1.7 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.