Comparing Nutrients in 500 calories Oat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Oat Flour: 124g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oat Flour has 2.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very 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.

Discover which food has more nutrients per 500 calories - Oat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Oat Flour	Oven-heated 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	11.6% 11.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.24% 0.9g	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	% 0.12g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 0.53g	g per day for Men 19-50 years
Fiber	21% 8.04g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	32.4% 18g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	71.4% 0.86mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	41% 0.53mg	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	9.9% 39.6μg	17% 68.3μg	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	40.7% 36.6mg	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	5.78% 0.87mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.96μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	50% 0.45mg	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	62% 4.95mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	29.6% 0.68mg	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	80% 559mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	5.3% 196g	3700g per day for Men 19-50 years

Oat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Oat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Oat Flour have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Vitamin B3, 6.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Partially Debranned Oat Flour.
• 500 calories of Oat Flour have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Partially Debranned Oat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Oat Flour have 1.2 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 1.9 times more Phosphorus, 135.5 times more Selenium and 3.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Potassium and 51.6 times more Sodium than Partially Debranned Oat Flour.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Partially Debranned Oat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Flour have 3.2 times more Omega 3, 4.5 times more Omega 6 and 2.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Fat and 1.7 times more Saturated Fat than Partially Debranned Oat Flour.
• Both Oat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6