Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	133% 3870kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	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	528% 686g	184% 240g	130g per day for Men 19-50 years
Sugars	343% 249g	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	195% 74g	52.6% 20g	38g per day for Men 19-50 years
Protein	180% 101g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	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	244% 2.93mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	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	93% 1.2mg	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	67.5% 270μg	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	179% 161mg	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	164% 24.6mg	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, oatmeal, REAL MEDLEYS, peach almond, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	105% 1050mg	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	350% 28mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	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	431% 3020mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	165% 5600mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.2% 81g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry 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 Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry has 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 2.1 times more Vitamin C and 24.6 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Vitamin B6 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry has 8.1 times more Calcium, 4.5 times more Iron, 5.5 times more Magnesium, 3.7 times more Phosphorus, 1.5 times more Potassium and 6.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Sodium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry has 2.7 times more Energy, 2 times more Fat, 2.9 times more Carbohydrate, 118.3 times more Sugars, 3.7 times more Fiber and 4.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per one kilogram.