Comparing Nutrients in 7 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.6g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	80.4% 58.3g	0.57% 0.42g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	36.6% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	29% 16.2g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	30% 0.39mg	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	9.92% 39.7μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	17% 15.3mg	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	4.76% 0.71mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	NA	17% 0.15mg	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	68.7% 5.5mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	67.8% 474mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	47% 706mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 2.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.6 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 8.6 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin C
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 4.4 times more Calcium, 4.5 times more Iron, 4.1 times more Magnesium, 3 times more Phosphorus and 5.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 2.7 times more Energy, 2.1 times more Fat, 2.9 times more Carbohydrate, 139.8 times more Sugars, 3.5 times more Fiber and 3.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Saturated Fat per seven ounces.