Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	NA	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	74% 96g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.94% 1.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11.3% 45.4μg	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	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry Quick Oats	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	NA	67.4% 0.61mg	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	8.86% 0.71mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	NA	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	199% 4.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	NA	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry Quick Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Dry Quick Oats:

• Both Frozen Roasted Potatoes with Salt and Dry Regular and Quick Oats Cereals have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Dry Quick Oats:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and 446.1 times more Sodium than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 3 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Regular and Quick Oats Cereals contain 3 times more Energy, 3.6 times more Fat, 6.6 times more Saturated Fat, 2.6 times more Carbohydrate, 3.9 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.