Comparing Nutrients in 7 ounces Oat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27.6% 802kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	40% 52g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	34% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	52% 29g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	114% 1.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	99% 7.94mg	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	347% 7.98mg	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	128% 897mg	NA	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Flour 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 Oat Flour vs Frozen Roasted Potatoes with Salt:

• Both Partially Debranned Oat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Partially Debranned Oat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oat Flour vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Oat Flour have 3.7 times more Calcium and 8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 15.7 times more Sodium than Partially Debranned Oat Flour.
• Both Oat Flour 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 Oat Flour have 3.2 times more Energy, 5 times more Fat, 9.6 times more Saturated Fat, 2.5 times more Carbohydrate, 2.5 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.