Comparing Nutrients in 500 calories Dry Quick Oats VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Dry Quick Oats: 132g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Dry Quick Oats have 2.6 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.

Which food has more nutrients per 500 calories - Dry Quick Oats or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Quick 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	8.87% 8.6g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	4.58% 1.46g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	68.7% 89.3g	63% 82g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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% 0g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.48g	g per day for Men 19-50 years
Fiber	35% 13.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	31% 17.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	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	50.6% 0.61mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	96% 29μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.2μg	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	3.7% 0.55mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	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	71.6% 5.73mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	23.4% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	469% 211μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 511mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.88mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	6.2% 230g	3700g per day for Men 19-50 years

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

• Dry Regular and Quick Oats Cereals have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Vitamin B3, 5.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Regular and Quick Oats Cereals as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Dry Regular and Quick Oats Cereals have 1.3 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, 19.6 times more Selenium and 3.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Potassium, 1356.2 times more Sodium and 16.1 times more Water than Dry Regular and Quick Oats Cereals.

Comparison of macro-nutrients per 500 calories:

• Dry Regular and Quick Oats Cereals have 2.4 times more Omega 3, 3.3 times more Omega 6, 1.9 times more Fiber and 2.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Fat and 2.9 times more Saturated Fat than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Regular and Quick Oats Cereals as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.