Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.85g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	74.3% 12.6g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	83.6% 109g	130g per day for Men 19-50 years
Sugars	193% 140g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	71.4% 40g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	337% 4.05mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	339% 54.3mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.43mg	68.4% 0.89mg	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	271% 1084μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	39% 35mg	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	16.6% 2.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	135% 1347mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	39% 0.35mg	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	607% 48.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	31% 0.71mg	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	192% 1343mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	156% 2341mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.02% 38g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 1 lb of Frozen Crinkle Cut French Fried 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, raisins, dates and walnuts, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 8.4 times more Vitamin B1, 27.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.5 times more Vitamin B5, 6.1 times more Vitamin B6, 7.7 times more Vitamin B9 and 5.5 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 9.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 22.8 times more Calcium, 4.7 times more Copper, 17.3 times more Iron, 4.4 times more Magnesium, 14.2 times more Manganese, 3.7 times more Phosphorus, 32.8 times more Selenium, 1.5 times more Sodium and 5.7 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 2.5 times more Energy, 1.4 times more Fat, 28.5 times more Omega 3, 11 times more Omega 6, 3 times more Carbohydrate, 146.9 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6