Comparing Nutrients in 1 pound RALSTON Wheat Bran flakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1769kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	91% 119g	130g per day for Men 19-50 years
Sugars	107% 78g	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	14.2% 10.3g	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	% 9.16g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	202% 76.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	268% 2409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	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	1564% 6255μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	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	3837% 307mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	NA	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	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	345% 2418mg	NA	700mg per day for Men 19-50 years
Potassium	84% 2858mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	NA	55μg per day for Men 19-50 years
Sodium	177% 2658mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Frozen Roasted Potatoes with Salt per 1 lb

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

• 1 pound of RALSTON Wheat Bran flakes has 141 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for RALSTON Wheat Bran flakes vs Frozen Roasted Potatoes with Salt:

• 1 pound of RALSTON Wheat Bran flakes has 3 times more Calcium, 135.3 times more Iron, 1.4 times more Potassium and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Wheat Bran flakes has 3.1 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate, 24.9 times more Sugars, 6.5 times more Fiber and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.