Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Prepared Fortified Instant Oats

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Prepared Fortified Instant Oats: 735g

Frozen Roasted Potatoes with Salt have 1.9 times more energy per 100g than Prepared Fortified Instant Oats. It has average energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	NA	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	66% 86g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	4.67% 3.4g	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	% 2.13g	g per day for Men 19-50 years
Fiber	27% 10.2g	33% 12.5g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	164% 2.13mg	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	81% 324μg	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	7.44% 6.7mg	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	3.43% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.94μg	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	5.9% 59mg	59% 588mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.49mg	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	24.6% 1.97mg	548% 44mg	8mg per day for Men 19-50 years
Magnesium	NA	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	NA	178% 4.1mg	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	81% 566mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	13% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	NA	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	7.24% 268g	16.7% 618g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Prepared Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Prepared Fortified Instant Oats?

Lets compare vitamin content per 500 calories 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 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Prepared Fortified Instant Oats:

• 500 calories of Frozen Roasted Potatoes with Salt have 3.9 times more Potassium and 3.3 times more Sodium than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain 10 times more Calcium, 22.3 times more Iron and 2.3 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Prepared Fortified Instant Oats contain 1.4 times more Fat and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Prepared Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.