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

Weight per 100 calories

• Prepared Fortified Instant Oats: 147g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more energy per unit of mass than Prepared Fortified Instant Oats, which is average in comparison to other foods. Prepared Fortified Instant Oats having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Prepared Fortified Instant Oats	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	2.06% 2g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.6g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	0.2% 0.14g	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	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	% 0g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.096g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	6.22% 3.5g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	21.2% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.32% 0.47mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	10.3% 0.13mg	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% 64.7μg	5.3% 21.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.86% 5.27mg	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	0.69% 0.1mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	5.86% 0.053mg	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	110% 8.76mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.2mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	4.68% 0.11mg	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% 113mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	2.64% 89.7mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.24% 46g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Prepared Fortified Instant Oats have more Vitamin A, 5.3 times more Vitamin B1, 12.5 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 3 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Prepared Fortified Instant Oats.
• 100 calories of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Prepared Fortified Instant Oats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Prepared Fortified Instant Oats have 13.2 times more Calcium, 1.8 times more Copper, 20.6 times more Iron, 2.7 times more Magnesium, 7.6 times more Manganese, 2 times more Phosphorus, 21.5 times more Selenium, 3.9 times more Zinc and 2.7 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Potassium and 3.3 times more Sodium than Prepared Fortified Instant Oats.
• 100 calories of 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 Prepared Fortified Instant Oats have 3.5 times more Omega 6, 1.8 times more Fiber and 2.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat and 2.6 times more Saturated Fat than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Prepared Fortified Instant Oats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 100 calories.