Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	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	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	40% 52g	130g per day for Men 19-50 years
Sugars	3.48% 2.52g	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	68% 25.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	58.5% 32.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	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	123% 1.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	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	156% 2.03mg	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	102% 407μg	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	0.22% 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	7.4% 1.1mg	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, weight control, cinnamon	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	48.6% 486mg	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	219% 17.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	56.2% 236mg	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	114% 798mg	NA	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, weight control, cinnamon vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, weight control, cinnamon vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have 16.3 times more Calcium, 17.7 times more Iron and 2.1 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, weight control, cinnamon.
• 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, weight control, cinnamon have 2.8 times more Energy, 3.5 times more Fat, 7.2 times more Saturated Fat, 2.5 times more Carbohydrate, 5 times more Fiber and 7.4 times more Protein than Frozen Roasted Potatoes with Salt.