Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	20% 579kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	212% 276g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	8.2% 5.95g	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	0.55% 0.4g	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	% 0.28g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 3.97g	g per day for Men 19-50 years
Fiber	21% 7.94g	104% 39.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	340% 3064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	24.4% 0.32mg	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	30.8% 123μg	31.8% 127μg	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	34% 30.6mg	0% 0mg	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	2.65% 0.4mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	159% 1.43mg	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	30.8% 2.46mg	1226% 98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	584% 13.4mg	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	46% 321mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Fortified Instant Oats per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Fortified Instant Oats:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B5 and 5.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Fortified Instant Oats:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Sodium than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 27 times more Calcium, 4.7 times more Copper, 39.9 times more Iron, 6.1 times more Magnesium, 21.6 times more Manganese, 5.2 times more Phosphorus, 46.4 times more Selenium and 7.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats contain similar levels of Potassium 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 oz of Dry Plain Fortified Instant Oats contain 2.5 times more Energy, 1.4 times more Fat, 4.5 times more Omega 3, 9.6 times more Omega 6, 2.9 times more Carbohydrate, 7.1 times more Sugars, 5 times more Fiber and 5.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats 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