Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Energy	22% 639kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	1.48% 1.07g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.99g	g per day for Men 19-50 years
Fiber	24% 9.13g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	1.53% 0.02mg	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	22% 87.3μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	37.2% 2.98mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	100% 2.3mg	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	55% 385mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	6.77% 250g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Oats per 14 oz

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

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Oats:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 9.5 times more Vitamin B3, 1.6 times more Vitamin B5, 34.4 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Oats:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Copper, 1.3 times more Phosphorus, 6.7 times more Potassium and 97.8 times more Sodium than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 2.6 times more Manganese, 54 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Oats contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Energy, 3.4 times more Fat, 3.5 times more Saturated Fat, 2.3 times more Carbohydrate and 1.4 times more Fiber than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 1.9 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Oats offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in 14 ounces.