Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 526kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	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	79% 103g	26% 34g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	25.7% 9.8g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	84.7% 339μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	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	5.2% 0.78mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 421mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	190% 15mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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% 420mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.4 times more Vitamin B1, 27.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.5 times more Vitamin B5, 6.1 times more Vitamin B6, 7.7 times more Vitamin B9 and 5.5 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 9.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 22.8 times more Calcium, 4.7 times more Copper, 17.3 times more Iron, 4.4 times more Magnesium, 14.2 times more Manganese, 3.7 times more Phosphorus, 32.8 times more Selenium, 1.5 times more Sodium and 5.7 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per five ounces.
• 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, raisins, dates and walnuts, dry have 2.5 times more Energy, 1.4 times more Fat, 28.5 times more Omega 3, 11 times more Omega 6, 3 times more Carbohydrate, 146.9 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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