Comparing Nutrients in 100 calories Fortified Instant Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Fortified Instant Oats: 27.6g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Fortified Instant Oats have 2.2 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	13% 17g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.25% 0.18g	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	0.038% 0.028g	0% 0g	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	% 0.028g	% 0.075g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.11g	g per day for Men 19-50 years
Fiber	7.27% 2.76g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.06% 0.014mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	8.2% 0.11mg	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	2.2% 8.84μg	3.4% 13.7μg	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	8.14% 7.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.7% 97mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	10% 0.09mg	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	85.4% 6.83mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	5.9% 0.14mg	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	16.7% 117mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.8mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.06% 39g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fortified Instant Oats or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Fortified Instant Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Fortified Instant Oats have more Vitamin A and 1.6 times more Vitamin B1 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Vitamin B3, 4.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Fortified Instant Oats have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Fortified Instant Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Fortified Instant Oats have 12 times more Calcium, 14.7 times more Iron, 2 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 103.2 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Potassium and 4 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per 100 calories.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fortified Instant Oats have 3.8 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat and 1.8 times more Saturated Fat than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Dry Plain Fortified Instant Oats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 100 calories.