Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	10% 290kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	104% 135g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	3.9% 2.8g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	15.3% 0.2mg	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	15.4% 61.5μg	24.3% 97μg	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	17% 15.3mg	0% 0mg	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	1.32% 0.2mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	15.4% 1.23mg	1227% 98mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	23% 161mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals, QUAKER, Quick Oats with Iron, Dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 6.6 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 116.3 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.6 times more Calcium, 79.8 times more Iron, 12.9 times more Magnesium, 5.7 times more Phosphorus and 9.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Potassium 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Saturated Fat than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 2.5 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 4.7 times more Fiber and 5.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.