Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18.5% 537kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	26% 34g	130g per day for Men 19-50 years
Sugars	61% 44.3g	0.41% 0.3g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	149% 1337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	21.4% 0.28mg	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	89% 356μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	12% 11mg	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	4.35% 0.65mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	43.5% 435mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	12% 0.11mg	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	200% 16mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	9.68% 0.22mg	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	60.7% 425mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	47% 707mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 5 oz of 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 Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin A, 8.9 times more Vitamin B1, 28.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5, 6.4 times more Vitamin B6, 8.1 times more Vitamin B9 and 4.6 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 25.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 23.6 times more Calcium, 3.6 times more Copper, 18.2 times more Iron, 4 times more Magnesium, 15.2 times more Manganese, 3.7 times more Phosphorus, 32 times more Selenium, 1.4 times more Sodium and 5.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 5 ounces of 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 Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 2.6 times more Energy, 1.3 times more Fat, 3.8 times more Omega 3, 5 times more Omega 6, 3.1 times more Carbohydrate, 148.9 times more Sugars, 3 times more Fiber and 3.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6