Comparing Nutrients in 500 calories Fortified Instant Oats VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Fortified Instant Oats: 138g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Fortified Instant Oats have 2.5 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Fortified Instant Oats or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Fortified Instant Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.86g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	63% 82g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	0.99% 0.72g	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	0.19% 0.14g	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	% 0.14g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.48g	g per day for Men 19-50 years
Fiber	36.3% 14g	18% 6.85g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	118% 1066μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.2% 0.61mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	51.6% 0.67mg	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	11% 44μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.3% 26.4mg	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	4.7% 0.7mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.62μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	48.5% 485mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	29.3% 0.26mg	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	427% 34mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	203% 4.68mg	23.4% 0.54mg	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	83.5% 584mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	58.3% 32μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	6.2% 230g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fortified Instant Oats or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Fortified Instant Oats vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Fortified Instant Oats have more Vitamin A and 1.7 times more Vitamin B1 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.1 times more Vitamin B3, 6.1 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Fortified Instant Oats have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fortified Instant Oats vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Fortified Instant Oats have 10.9 times more Calcium, 1.9 times more Copper, 16.1 times more Iron, 2.5 times more Magnesium, 8.7 times more Manganese, 2.1 times more Phosphorus, 18.7 times more Selenium and 3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Potassium and 3.9 times more Sodium than Dry Plain Fortified Instant Oats.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fortified Instant Oats have 3.9 times more Omega 6, 2 times more Fiber and 2.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Fat and 2.3 times more Saturated Fat than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Dry Plain Fortified Instant Oats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 500 calories.