Comparing Nutrients in 7 ounces Fortified Instant Oats VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.8% 718kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	40% 52g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	1.9% 1.37g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	170% 1532μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	16% 63.5μg	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% 0mg	3.75% 3.37mg	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	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	69.7% 697mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	613% 49mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	NA	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	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	120% 839mg	NA	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	NA	55μg per day for Men 19-50 years
Sodium	29% 437mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	NA	11mg per day for Men 19-50 years
Water	0.48% 17.7g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Fortified Instant Oats versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fortified Instant Oats vs Frozen Roasted Potatoes with Salt:

• Both Dry Plain Fortified Instant Oats and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Dry Plain Fortified Instant Oats as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Fortified Instant Oats have 23.4 times more Calcium and 49.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Sodium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 2.9 times more Energy, 3.8 times more Fat, 8.1 times more Saturated Fat, 2.7 times more Carbohydrate, 2.2 times more Sugars, 3.8 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.