Comparing Nutrients in 7 ounces Dry Quick Oats VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26% 752kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	40% 52g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	46.6% 26g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.03% 90mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	108% 8.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 768mg	NA	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	NA	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Quick 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 Dry Quick Oats vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Dry Quick Oats vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dry Quick Oats have 3 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 446.1 times more Sodium than Dry Regular and Quick Oats Cereals.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Quick Oats have 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.