Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.6% 539kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	28.5% 37g	130g per day for Men 19-50 years
Sugars	43% 31g	1.35% 0.98g	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	30% 11.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	71% 283μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	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	51% 4.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	NA	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	69.5% 486mg	NA	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	NA	55μg per day for Men 19-50 years
Sodium	36% 539mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Roasted Potatoes with Salt:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 70.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Roasted Potatoes with Salt:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 5.3 times more Calcium, 5.8 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 3 times more Energy, 1.7 times more Fat, 6 times more Saturated Fat, 3 times more Carbohydrate, 31.9 times more Sugars, 3.1 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.