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

Macros Ratio

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

Macro Nutrients

	Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1764kcal	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	17.3% 5.52g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	127% 48g	31% 11.8g	38g per day for Men 19-50 years
Protein	137% 76.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oats	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	288% 3.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	268% 21.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	NA	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	NA	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	NA	11mg per day for Men 19-50 years
Water	1% 37.3g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Oats has 3.6 times more Calcium and 9.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Oats.
• Both 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 Oats has 3.1 times more Energy, 3.8 times more Fat, 7.3 times more Saturated Fat, 2.5 times more Carbohydrate, 4.1 times more Fiber and 7.6 times more Protein than Frozen Roasted Potatoes with Salt.