Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar: 83.8g
• Frozen Roasted Potatoes with Salt: 236g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 2.8 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.12g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	1.23% 0.39g	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	44.8% 58g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	13.8% 10g	2.25% 1.63g	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	19.4% 7.37g	16% 6.14g	38g per day for Men 19-50 years
Protein	17% 9.44g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	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	63% 0.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	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	88.3% 1.15mg	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	57% 229μg	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	0.28% 0.25mg	4.46% 4mg	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	3.13% 0.47mg	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 Spice, reduced sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.2% 262mg	3.54% 35.4mg	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	126% 10mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	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	47% 328mg	NA	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42.5% 637mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.1g	4.35% 161g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, Reduced Sugar VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 7.4 times more Calcium and 8.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 6.1 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.