Comparing Nutrients in 1 kilogram 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	131% 3790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	129% 22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	521% 677g	201% 262g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	9.5% 6.9g	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	% 9.9g	NA	g per day for Men 19-50 years
Fiber	266% 101g	68.4% 26g	38g per day for Men 19-50 years
Protein	235% 132g	39.6% 22g	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	383% 4.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	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	19% 17mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	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	45.5% 455mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	543% 43.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	NA	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	553% 3870mg	NA	700mg per day for Men 19-50 years
Potassium	103% 3500mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.68mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	NA	11mg per day for Men 19-50 years
Water	2.93% 108g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Quick Oats versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram 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 1 kg
• Both Dry Regular and Quick Oats Cereals as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dry Quick Oats vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry Quick Oats has 3 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium and 446.1 times more Sodium than Dry Regular and Quick Oats Cereals.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Quick Oats has 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.