Comparing Nutrients in 7 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	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% 128g	40% 52g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	66% 25g	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, Weight Control Instant Oatmeal, banana bread	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	122% 1.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	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	155% 2.02mg	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	101% 405μg	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	7.28% 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, Weight Control Instant Oatmeal, banana bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	48.2% 482mg	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	218% 17.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	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	112% 786mg	NA	700mg per day for Men 19-50 years
Potassium	19% 649mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	82% 1228mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 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, Weight Control Instant Oatmeal, banana bread vs Frozen Roasted Potatoes with Salt:

• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 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, Weight Control Instant Oatmeal, banana bread vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 16.2 times more Calcium, 17.6 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 1.4 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• 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, Weight Control Instant Oatmeal, banana bread have 2.8 times more Energy, 3.4 times more Fat, 7.1 times more Saturated Fat, 2.5 times more Carbohydrate, 4.8 times more Fiber and 7.4 times more Protein than Frozen Roasted Potatoes with Salt.