Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS 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	6.2% 180kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	3.43% 0.58g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.9% 0.65g	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	% 0.41g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	NA	20.5% 184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.6% 0.41mg	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	15.6% 62.4μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	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	2.13% 21.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	10.4% 0.094mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	NA	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	34.4% 0.79mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	NA	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Prepared Fortified Instant Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Prepared Fortified Instant Oats 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 Prepared Fortified Instant Oats:

• Both Frozen Roasted Potatoes with Salt and Prepared Fortified Instant Oats have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Prepared Fortified Instant Oats:

• 5 ounces of Frozen Roasted Potatoes with Salt have 7.4 times more Potassium and 6.1 times more Sodium than Prepared Fortified Instant Oats.
• While 5 oz of Prepared Fortified Instant Oats contain 5.3 times more Calcium and 11.9 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Prepared Fortified Instant Oats.
• Both Frozen Roasted Potatoes with Salt and Prepared Fortified Instant Oats offer comparable quantities of Protein per five ounces.