Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	57.2% 1660kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	91% 119g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	266% 101g	31% 11.8g	38g per day for Men 19-50 years
Protein	71% 40g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	NA	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	282% 1129μg	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	1% 0.91mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	126% 1261mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	NA	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	534% 42.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	198% 1388mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1161mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	143% 2145mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	NA	11mg per day for Men 19-50 years
Water	0.92% 34g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 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 Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 18.5 times more Calcium, 18.8 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 2.9 times more Energy, 2.7 times more Fat, 5.5 times more Saturated Fat, 2.9 times more Carbohydrate, 21.3 times more Sugars, 8.6 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.