Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	124% 3600kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	19% 6.05g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	71% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	582% 757g	201% 262g	130g per day for Men 19-50 years
Sugars	492% 357g	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	106% 77g	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	% 76g	NA	g per day for Men 19-50 years
Sucrose	% 200g	NA	g per day for Men 19-50 years
Fiber	153% 58g	68.4% 26g	38g per day for Men 19-50 years
Protein	163% 91g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	549% 4940μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	515% 6.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	654% 105mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	854% 11mg	NA	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	533% 2130μg	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	7.78% 7mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	235% 2350mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	1138% 91mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	NA	420mg per day for Men 19-50 years
Manganese	888% 20.4mg	NA	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	417% 2920mg	NA	700mg per day for Men 19-50 years
Potassium	106% 3600mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	293% 4400mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	NA	11mg per day for Men 19-50 years
Water	2.3% 84.5g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 15.7 times more Calcium, 18.2 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.8 times more Energy, 2.2 times more Fat, 2.9 times more Carbohydrate, 51.7 times more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.