Comparing Nutrients in 5 ounces Fortified Instant Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.7% 513kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	76% 99g	30% 39g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	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	0.2% 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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.24g	g per day for Men 19-50 years
Fiber	37.3% 14g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	30% 17g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	122% 1094μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	11.3% 45.4μg	7.8% 31μg	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	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	4.8% 0.72mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.8% 498mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	438% 35mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	85.7% 600mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Fortified Instant Oats have more Vitamin A, 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 5.1 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin C than Dry Plain Fortified Instant Oats.
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Fortified Instant Oats have 27 times more Calcium, 2.5 times more Copper, 33 times more Iron, 4.6 times more Magnesium, 15.5 times more Manganese, 4.4 times more Phosphorus, 232 times more Selenium and 6.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 1.8 times more Sodium than Dry Plain Fortified Instant Oats.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 2.2 times more Energy, 1.3 times more Fat, 1.2 times more Saturated Fat, 4 times more Omega 3, 8.7 times more Omega 6, 2.5 times more Carbohydrate, 5.2 times more Sugars, 4.3 times more Fiber and 4.7 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6