Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	50.3% 1460kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	92% 120g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3.72% 2.7g	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	0% 0g	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	% 0.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 2.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	44.7% 17g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats 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	88.3% 1.06mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	3.85% 0.05mg	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	77.5% 310μg	15% 60μg	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	85.6% 77mg	0% 0mg	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	6.67% 1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	77.5% 6.2mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	252% 5.8mg	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	116% 810mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	18% 671g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Oats with Salt:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 9.5 times more Vitamin B3, 1.4 times more Vitamin B5, 39.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Cooked Oats with Salt.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Oats with Salt:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 5.4 times more Potassium and 4.9 times more Sodium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 1.5 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 10.8 times more Selenium and 2.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Oats with Salt contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Energy, 3.3 times more Fat, 4 times more Saturated Fat and 2 times more Carbohydrate than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2.1 times more Omega 6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Oats with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.