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

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	35% 1016kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 388g	91% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	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	943% 358g	31% 11.8g	38g per day for Men 19-50 years
Protein	67.7% 38g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.7% 2.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	4.54% 18μg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	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	158% 12.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	NA	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	46.7% 327mg	NA	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.08mg	NA	11mg per day for Men 19-50 years
Water	0.58% 21.4g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Corn Bran has 2.8 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 10.2 times more Potassium and 42.6 times more Sodium than Crude Corn Bran.
• 1 pound of Corn Bran lack sufficient amounts of Potassium
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn Bran has 1.8 times more Energy, 3.3 times more Carbohydrate, 30.4 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.