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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	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	238% 309g	96% 125g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	112% 42.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	111% 62g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Oven-heated 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	204% 2.45mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	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	2804% 224mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	297% 2077mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Quick Oats with Iron, Dry versus 1 lb of Oven-heated 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, Quick Oats with Iron, Dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 4.4 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B9 and 6.6 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E

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

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 3.6 times more Calcium, 65.9 times more Iron, 9.6 times more Magnesium, 4.7 times more Phosphorus and 8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Potassium and 130.3 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 2.3 times more Energy, 1.3 times more Fat, 2.5 times more Carbohydrate, 4.1 times more Fiber and 5.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per one pound.