Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Oats with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	184% 240g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.4g	g per day for Men 19-50 years
Fiber	44.7% 17g	52.6% 20g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	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	63.3% 0.76mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	151% 1.96mg	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	15% 60μg	77.5% 310μg	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	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	68.3% 1.57mg	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	110% 770mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.6% 836g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats with Salt versus 1 kg 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 1 kilogram of Cooked Oats with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 9.5 times more Vitamin B3, 1.4 times more Vitamin B5, 39.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Regular Oats with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Oats with Salt has 1.5 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 10.8 times more Selenium, 2.9 times more Zinc and 1.2 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.4 times more Potassium and 4.9 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Boiled Regular Oats with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oats with Salt has 2.1 times more Omega 6 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Energy, 3.3 times more Fat, 4 times more Saturated Fat and 2 times more Carbohydrate than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in one kilogram.