Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Energy	43.8% 1270kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	NA	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	521% 677g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	13.7% 9.9g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	68.4% 26g	266% 101g	38g per day for Men 19-50 years
Protein	39.6% 22g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	80% 320μg	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	19% 17mg	0% 0mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Calcium	15% 150mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	NA	476% 4.3mg	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	62.5% 5mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	NA	300% 1260mg	420mg per day for Men 19-50 years
Manganese	NA	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	553% 3870mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	NA	249% 27.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry Quick Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Dry Quick Oats:

• Both Frozen Roasted Potatoes with Salt and Dry Regular and Quick Oats Cereals have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Dry Quick Oats:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Potassium and 446.1 times more Sodium than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 3 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Regular and Quick Oats Cereals contains 3 times more Energy, 3.6 times more Fat, 6.6 times more Saturated Fat, 2.6 times more Carbohydrate, 3.9 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.