Comparing Nutrients in 300 calories Dry Quick QUAKER Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Dry Quick QUAKER Oats: 81g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Dry Quick QUAKER Oats have 2.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Dry Quick QUAKER Oats or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Dry Quick QUAKER Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	20% 7.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	19.8% 11g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.22% 0.081mg	24.7% 0.32mg	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	6.47% 26μg	10.2% 41μg	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	24.4% 22mg	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	2.26% 0.34mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	30% 0.27mg	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	47% 3.75mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	17.7% 0.41mg	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	53% 370mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.2% 7.58g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Quick QUAKER Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Quick Oats QUAKER Cereals have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Dry Quick QUAKER Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Quick Oats QUAKER Cereals have 1.6 times more Calcium, 2.7 times more Iron, 4.2 times more Magnesium, 8.5 times more Manganese, 2 times more Phosphorus, 125.4 times more Selenium and 3.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Potassium, 300.3 times more Sodium and 15.5 times more Water than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Quick Oats QUAKER Cereals have 2.4 times more Omega 3, 3.4 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat and 2.2 times more Saturated Fat than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.