Comparing Nutrients in 1 pound Dry Quick Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dry Quick Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	59.3% 1719kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	96% 125g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	1.8% 1.3g	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	% 0g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.77g	g per day for Men 19-50 years
Fiber	121% 46g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	107% 59.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Oven-heated 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	174% 2.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	12.7% 1.9mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	73% 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	246% 19.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.33% 49g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Regular and Quick Oats Cereals have 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 4.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 lb.
• Both Dry Regular and Quick Oats Cereals as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Quick Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Regular and Quick Oats Cereals have 3.5 times more Calcium, 3 times more Copper, 5.8 times more Iron, 4.5 times more Magnesium, 14.7 times more Manganese, 4 times more Phosphorus, 254 times more Selenium and 6.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium, 585.3 times more Sodium and 5.8 times more Water than Dry Regular and Quick Oats Cereals.

Comparison of macro-nutrients per 1 pound:

• Dry Regular and Quick Oats Cereals have 2.4 times more Energy, 1.3 times more Fat, 5.6 times more Omega 3, 7.8 times more Omega 6, 2.5 times more Carbohydrate, 3.4 times more Sugars, 4.4 times more Fiber and 5.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dry Regular and Quick Oats Cereals and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 1 lb.
• Both Dry Regular and Quick Oats Cereals as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.