Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.7% 746kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	40% 52g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43.3% 16.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	36% 20g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	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	84.3% 337μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49% 488mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	301% 24mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	102% 712mg	NA	700mg per day for Men 19-50 years
Potassium	19.8% 673mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	74% 1109mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	NA	11mg per day for Men 19-50 years
Water	0.4% 14.7g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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 Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 16.4 times more Calcium, 24.3 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3 times more Energy, 4.1 times more Fat, 12.5 times more Saturated Fat, 2.7 times more Carbohydrate, 25.6 times more Sugars, 3.2 times more Fiber and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.