Comparing Nutrients in 300 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 698g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3 times more energy per unit of mass than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt, which is average in comparison to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	6.54% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.3g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	31.2% 12g	16% 6.14g	38g per day for Men 19-50 years
Protein	25.3% 14g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	8.72% 35μg	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	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.67% 76.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	84.6% 6.77mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	NA	420mg per day for Men 19-50 years
Manganese	206% 4.74mg	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	82.7% 579mg	NA	700mg per day for Men 19-50 years
Potassium	14% 481mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	NA	11mg per day for Men 19-50 years
Water	16.8% 621g	4.35% 161g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 2.2 times more Calcium, 5.7 times more Iron and 3.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium and 33.6 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.6 times more Fat, 1.9 times more Fiber and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.