Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 Flakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 701kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	40% 52g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	1.9% 1.37g	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	73.6% 28g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	51% 28.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 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	70% 280μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	3.75% 3.37mg	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	NA	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	NA	700mg per day for Men 19-50 years
Potassium	28% 953mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	NA	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of HEALTH VALLEY, FIBER 7 Flakes versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have 4.7 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Sodium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have 2.8 times more Energy, 3 times more Carbohydrate, 29 times more Sugars, 5.4 times more Fiber and 6.5 times more Protein than Frozen Roasted Potatoes with Salt.