Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 368kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	21% 27.5g	130g per day for Men 19-50 years
Sugars	41.4% 30g	0.4% 0.29g	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	0.25% 0.18g	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	% 0.51g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 0.17g	g per day for Men 19-50 years
Fiber	19% 7.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.7% 10.7mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	13.2% 0.17mg	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	32% 128μg	5.5% 22μg	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% 0mg	13% 12mg	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	2.93% 0.44mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	16% 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	103% 8.22mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	9.52% 0.22mg	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	42.4% 297mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 4.3 times more Vitamin B1, 29.3 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 7 times more Vitamin B6, 5.8 times more Vitamin B9 and 4.4 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 17.4 times more Calcium, 1.6 times more Copper, 11 times more Iron, 3.1 times more Magnesium, 10.3 times more Manganese, 3.1 times more Phosphorus, 158 times more Selenium, 1.3 times more Sodium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.3 times more Energy, 2.8 times more Omega 3, 5.5 times more Omega 6, 2.8 times more Carbohydrate, 103.5 times more Sugars, 3.1 times more Fiber and 3.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.