Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	55.5% 1610kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	89.8% 117g	130g per day for Men 19-50 years
Sugars	4% 2.9g	6.34% 4.6g	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	% 1.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 2.9g	g per day for Men 19-50 years
Fiber	60.5% 23g	44.7% 17g	38g per day for Men 19-50 years
Protein	45% 25g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	223% 2.9mg	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	55% 220μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	13% 130mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	73.3% 0.66mg	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	94% 7.5mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	243% 5.6mg	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	139% 970mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	17% 631g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Prepared Fortified Instant Oats per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Prepared Fortified Instant Oats:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Vitamin B5 and more Vitamin C than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains more Vitamin A, 2.1 times more Vitamin B1, 6.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Prepared Fortified Instant Oats:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.2 times more Copper, 1.3 times more Phosphorus, 7.7 times more Potassium and 8 times more Sodium than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 6.2 times more Calcium, 7.9 times more Iron, 2.5 times more Manganese, 50 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Prepared Fortified Instant Oats contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Energy, 3.8 times more Fat, 4.8 times more Saturated Fat, 2.4 times more Carbohydrate and 1.4 times more Fiber than Prepared Fortified Instant Oats.
• While 1 kg of Prepared Fortified Instant Oats contains 1.5 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Prepared Fortified Instant Oats offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in one kilogram.