Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	123% 3580kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	534% 695g	184% 240g	130g per day for Men 19-50 years
Sugars	164% 119g	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	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	232% 88g	52.6% 20g	38g per day for Men 19-50 years
Protein	201% 113g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	900% 11.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	852% 136mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1054% 13.7mg	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	683% 2730μg	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	3.33% 3mg	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	37.3% 5.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	313% 3130mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	NA	85.6% 0.77mg	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	1500% 120mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	559% 3910mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	507% 7600mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 8.5 times more Vitamin B1, 31.6 times more Vitamin B2, 6.4 times more Vitamin B3, 7 times more Vitamin B6, 8.8 times more Vitamin B9 and 5.6 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 25.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 24.1 times more Calcium, 19.4 times more Iron, 5.5 times more Magnesium, 4.8 times more Phosphorus, 2.2 times more Sodium and 7.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 2.5 times more Energy, 1.2 times more Fat, 2.9 times more Carbohydrate, 56.7 times more Sugars, 4.4 times more Fiber and 4.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.