Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• RALSTON Wheat Bran flakes: 128g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.1 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or RALSTON Wheat Bran flakes?

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	78.7% 102g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	30.4% 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	4% 2.9g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	27% 10.2g	57% 21.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	671% 8.7mg	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	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	NA	49% 0.44mg	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	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	NA	58% 244mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.44mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	NA	750% 82.5mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.088% 3.24g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 45.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.2 times more Potassium and 1.6 times more Sodium than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 44.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.1 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.