Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	47.6% 62g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	16.5% 12g	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	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.36% 0.057mg	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	24.5% 98μg	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	2.68% 2.4mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	8.86% 0.71mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	NA	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.08mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	NA	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	NA	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.47% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Oat Bran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Toasted Oat Bran Bread:

• Both Frozen Roasted Potatoes with Salt and Toasted Oat Bran Bread have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Toasted Oat Bran Bread:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.7 times more Potassium than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 4.7 times more Calcium, 6.9 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Bread contain 2 times more Energy, 2.7 times more Fat, 4.6 times more Saturated Fat, 1.7 times more Carbohydrate, 12.3 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.