Comparing Nutrients in 14 ounces Dry Quick Oats VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	52% 1504kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	80% 104g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	3.78% 2.74g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.93g	NA	g per day for Men 19-50 years
Fiber	105% 40g	27% 10.3g	38g per day for Men 19-50 years
Protein	93% 52g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	NA	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	7.5% 6.75mg	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	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	215% 17.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	NA	420mg per day for Men 19-50 years
Manganese	557% 13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1536mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1389mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.65mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	NA	11mg per day for Men 19-50 years
Water	1.16% 43g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Quick Oats versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Quick Oats vs Frozen Roasted Potatoes with Salt:

• Both Dry Regular and Quick Oats Cereals and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Dry Regular and Quick Oats Cereals as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Dry Quick Oats vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Dry Quick Oats have 3 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 446.1 times more Sodium than Dry Regular and Quick Oats Cereals.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Quick Oats have 3 times more Energy, 3.6 times more Fat, 6.6 times more Saturated Fat, 2.6 times more Carbohydrate, 3.9 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.