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

Macros Ratio

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

Macro Nutrients

	Oat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	38.5% 1116kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.02g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	91% 119g	130g per day for Men 19-50 years
Sugars	9.07% 6.58g	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	184% 70g	31% 11.8g	38g per day for Men 19-50 years
Protein	140% 78.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oat 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	442% 5.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	59% 236μg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	307% 24.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	254% 1066mg	NA	420mg per day for Men 19-50 years
Manganese	1110% 25.5mg	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	476% 3329mg	NA	700mg per day for Men 19-50 years
Potassium	75.5% 2567mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	373% 205μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	NA	11mg per day for Men 19-50 years
Water	0.8% 29.7g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• Both Raw Oat Bran and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Raw Oat Bran 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 vs Frozen Roasted Potatoes with Salt:

• 1 pound of Oat Bran has 3.9 times more Calcium, 10.8 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 74.5 times more Sodium than Raw Oat Bran.
• 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 has 1.9 times more Energy, 3.9 times more Fat, 8 times more Saturated Fat, 2.5 times more Carbohydrate, 2.1 times more Sugars, 5.9 times more Fiber and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.