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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	20% 576kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	40.7% 53g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.88% 2.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.8% 68mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	NA	33.3% 0.3mg	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	28.3% 2.27mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	NA	28% 118mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.53mg	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	NA	50% 349mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	NA	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	NA	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10.3% 381g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Prepared Fortified Instant Oats:

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 7.4 times more Potassium and 6.1 times more Sodium than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 5.3 times more Calcium and 11.9 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.9 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Prepared Fortified Instant Oats.
• Both Frozen Roasted Potatoes with Salt and Prepared Fortified Instant Oats offer comparable quantities of Protein per one pound.