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

Macros Ratio

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

Macro Nutrients

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	59.3% 1719kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	91% 119g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	4.3% 3.13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	121% 46g	31% 11.8g	38g per day for Men 19-50 years
Protein	107% 59.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	NA	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	NA	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	8.57% 7.7mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	NA	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	NA	11mg per day for Men 19-50 years
Water	1.33% 49g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 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.