Comparing Nutrients in 5 ounces Oatmeal Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Oatmeal Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	30% 39g	130g per day for Men 19-50 years
Sugars	16% 11.5g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	15% 5.67g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	21.3% 12g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	18.8% 0.24mg	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	22% 88μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.6% 16.7mg	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	4.54% 0.68mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	23% 0.21mg	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	48% 3.83mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	13.5% 0.31mg	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	25.5% 179mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.4% 52g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oatmeal Bread has 3.3 times more Vitamin B1, 7.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 4.8 times more Vitamin E 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 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin K than Oatmeal Bread.
• Both Oatmeal Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oatmeal Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oatmeal Bread has 5.1 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 1.3 times more Phosphorus, 246 times more Selenium and 2.6 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 3.3 times more Potassium and 1.7 times more Water than Oatmeal Bread.
• Both Oatmeal Bread and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Bread has 1.7 times more Energy, 5.6 times more Omega 3, 5.7 times more Omega 6, 1.8 times more Carbohydrate, 28.1 times more Sugars, 1.7 times more Fiber and 3.3 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 1.5 times more Saturated Fat than Oatmeal Bread.
• Both Oatmeal Bread and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 5 oz.
• Both Oatmeal Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.