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

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	56.6% 1642kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	91% 119g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	97% 54g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	389% 3502μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	36.3% 145μg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	159% 1592mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	1402% 112mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	NA	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	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	274% 1919mg	NA	700mg per day for Men 19-50 years
Potassium	49% 1660mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	NA	11mg per day for Men 19-50 years
Water	1.1% 40.5g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Fortified Instant Oats 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 Fortified Instant Oats vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound of Fortified Instant Oats has 23.4 times more Calcium and 49.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Roasted Potatoes with Salt contain similar levels of Potassium 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 Fortified Instant Oats has 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.