Comparing Nutrients in 1 kilogram Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	21% 610kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	104% 135g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	58% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	37% 20.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.55mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	12.5% 50μg	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	0% 0mg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	70% 5.6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	90% 630mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.6% 834g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt 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, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 4.5 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt has 3.1 times more Manganese, 1.8 times more Zinc and 1.2 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Phosphorus, 5.1 times more Potassium and 5 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Iron and Magnesium per one kilogram.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.4 times more Energy, 10.6 times more Fat, 13.1 times more Saturated Fat and 1.8 times more Carbohydrate than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.