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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Energy	20% 576kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	42% 54.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	1.7% 1.22g	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	% 1.13g	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	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	114% 2.63mg	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	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10.2% 379g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 6.4 times more Potassium and 74.5 times more Sodium than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 1.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled Regular Oats lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.8 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Cooked Oats.
• Both Frozen Roasted Potatoes with Salt and Cooked Oats offer comparable quantities of Protein per one pound.