Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 523kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.45% 7.23g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.58% 1.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	28.5% 37g	130g per day for Men 19-50 years
Sugars	41.3% 30g	1.35% 0.98g	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	0.39% 0.28g	NA	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	69.3% 624μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	NA	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	67.7% 271μg	NA	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	0.16% 0.14mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	NA	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	147% 11.8mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	NA	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	NA	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	71.5% 500mg	NA	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.4g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 15.3 times more Calcium, 16.6 times more Iron and 1.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.9 times more Energy, 2.8 times more Fat, 4.8 times more Saturated Fat, 2.8 times more Carbohydrate, 30.6 times more Sugars, 3.2 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.