Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	44.5% 17g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	59% 531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	561% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	596% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	523% 6.8mg	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	345% 1379μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	862% 20.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	266% 240mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	536% 80.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	1.5% 15mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	NA	38.3% 0.35mg	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	6.25% 0.5mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	NA	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.47mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	NA	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	NA	585% 64.3mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.068% 2.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS RALSTON Wheat Bran flakes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 141 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 Frozen Roasted Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 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.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 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.