Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	40% 52g	130g per day for Men 19-50 years
Sugars	47% 34g	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	6.2% 4.5g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	36% 20.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	117% 1054μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	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	684% 2737μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1679% 134mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	NA	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	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	151% 1058mg	NA	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.02g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of RALSTON Wheat Bran 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 RALSTON Wheat Bran flakes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have 141 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 RALSTON Wheat Bran flakes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have 3 times more Calcium, 135.3 times more Iron, 1.4 times more Potassium and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Wheat Bran flakes have 3.1 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate, 24.9 times more Sugars, 6.5 times more Fiber and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.