Comparing Nutrients in 14 ounces Muffins, oat bran VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Muffins, oat bran	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	37% 1072kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	30.3% 29.4g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	114% 1.8g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	85.5% 14.5g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	73% 95g	130g per day for Men 19-50 years
Sugars	45% 32.6g	1.15% 0.83g	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	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	48% 18.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	60% 0.78mg	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	88.3% 353μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.6mg	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	17.5% 2.6mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	34% 0.31mg	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	208% 16.7mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	148% 623mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	454% 10.4mg	27% 0.62mg	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	213% 1492mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.75% 139g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, oat bran versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, oat bran vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Muffins, oat bran have 2.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B5, 2.9 times more Vitamin B9, 6.6 times more Vitamin E and 6.2 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.1 times more Vitamin B3 and more Vitamin C than Muffins, oat bran.
• Both Muffins, oat bran and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Muffins, oat bran have insufficient amounts of Vitamin C
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Muffins, oat bran as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Muffins, oat bran vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Muffins, oat bran have 4.8 times more Calcium, 4.3 times more Copper, 6.8 times more Iron, 7.5 times more Magnesium, 16.8 times more Manganese, 4.6 times more Phosphorus, 1.3 times more Potassium, 22 times more Selenium and 5.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Muffins, oat bran and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, oat bran have 1.8 times more Energy, 1.5 times more Fat, 28.6 times more Omega 3, 14.4 times more Omega 6, 2 times more Carbohydrate, 39.1 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Muffins, oat bran and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6