Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3710kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	NA	1.6g per day for Men 19-50 years
Omega 6	164% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	201% 262g	130g per day for Men 19-50 years
Sugars	426% 309g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	182% 69g	68.4% 26g	38g per day for Men 19-50 years
Protein	158% 88.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	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

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	297% 2970mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	1338% 107mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	NA	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	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	423% 2960mg	NA	700mg per day for Men 19-50 years
Potassium	110% 3740mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	NA	55μg per day for Men 19-50 years
Sodium	344% 5160mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	NA	11mg per day for Men 19-50 years
Water	2.26% 83.5g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Roasted Potatoes with Salt per 1 kg

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

• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 19.8 times more Calcium, 21.4 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry has 2.9 times more Energy, 3.9 times more Fat, 6.4 times more Saturated Fat, 2.8 times more Carbohydrate, 44.7 times more Sugars, 2.7 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.