Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Fortified Instant Oats

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Fortified Instant Oats: 83g

Dry Plain Fortified Instant Oats have 2.2 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.7% 1.24g	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	0% 0g	0.11% 0.083g	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	% 0.22g	% 0.083g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.83g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	22% 8.3g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	17.6% 9.88g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	3.2% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	5.1% 0.066mg	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	10.2% 41μg	6.63% 26.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0% 0mg	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	1.24% 0.19mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	33% 0.3mg	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	17.5% 1.4mg	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	122% 2.8mg	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	26% 181mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.2% 7.4g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Fortified Instant Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Fortified Instant Oats?

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

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.6 times more Vitamin B3, 4.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain more Vitamin A and 1.6 times more Vitamin B1 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 300 calories of Fortified Instant Oats have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Potassium and 4 times more Sodium than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain 12 times more Calcium, 14.7 times more Iron, 2 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 103.2 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats contain similar levels of Copper per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Fat and 1.8 times more Saturated Fat than Fortified Instant Oats.
• While 300 kcal of Dry Plain Fortified Instant Oats contain 3.8 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Fortified Instant Oats offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Plain Fortified Instant Oats provide inadequate amounts of Omega 3 in 300 calories.