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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Energy	7.87% 228kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	13% 17g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.53% 0.38g	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% 0g	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	% 0.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.35g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	0.55% 0.007mg	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	7.8% 31μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	0% 0mg	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	0.94% 0.14mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Oats	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 101μg	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	13.3% 1.06mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	35.7% 0.82mg	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	19.6% 137mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.2% 119g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 9.5 times more Vitamin B3, 1.6 times more Vitamin B5, 34.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 7.7 times more Vitamin K than Boiled Regular Oats.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus, 6.7 times more Potassium and 97.8 times more Sodium than Boiled Regular Oats.
• While Boiled Regular Oats contain 2.6 times more Manganese, 54 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Regular Oats have similar amounts of Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Energy, 3.4 times more Fat, 3.5 times more Saturated Fat, 2.3 times more Carbohydrate and 1.4 times more Fiber than Boiled Regular Oats.
• While Boiled Regular Oats contain 1.9 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Regular Oats have similar amounts of Omega 3 and Protein per 5 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.