Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	11% 319kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	18% 23g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1.26% 0.91g	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	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.58g	g per day for Men 19-50 years
Fiber	12% 4.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.9% 5g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	44.3% 0.58mg	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	11% 43.7μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14.6% 0.13mg	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	18.6% 1.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	48% 1.1mg	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	27.5% 192mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Prepared Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Prepared Fortified Instant Oats:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 and more Vitamin C than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain more Vitamin A, 2.1 times more Vitamin B1, 6.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Prepared Fortified Instant Oats:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Copper, 1.3 times more Phosphorus, 7.7 times more Potassium and 8 times more Sodium than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 6.2 times more Calcium, 7.9 times more Iron, 2.5 times more Manganese, 50 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Prepared Fortified Instant Oats contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Energy, 3.8 times more Fat, 4.8 times more Saturated Fat, 2.4 times more Carbohydrate and 1.4 times more Fiber than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.5 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Prepared Fortified Instant Oats offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in seven ounces.