Comparing Nutrients in 100 grams 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	12% 353kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	20% 26g	130g per day for Men 19-50 years
Sugars	27.6% 20g	0.95% 0.69g	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	37% 14g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	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	35.3% 141μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	1.9% 1.7mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	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	7.1% 71mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	31.8% 2.54mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	NA	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	46.7% 327mg	NA	700mg per day for Men 19-50 years
Potassium	14% 480mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	NA	11mg per day for Men 19-50 years
Water	0.081% 3g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 Flakes versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Frozen Roasted Potatoes with Salt:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.