Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Frozen Roasted Potatoes with Salt: 236g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dry or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	16% 6.14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	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	44.4% 178μg	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	0.65% 0.58mg	4.46% 4mg	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	2.22% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.6% 196mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	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	95% 7.6mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	NA	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	34.8% 243mg	NA	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.04g	4.35% 161g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dry vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 5.5 times more Calcium and 6.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.5 times more Potassium and 1.9 times more Sodium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 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, Raisin and Spice, dry have 18.2 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.