Comparing Nutrients in 100 calories Frosted Corn Flakes, MALT-O-MEAL VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Frosted Corn Flakes, MALT-O-MEAL: 25.7g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Frosted Corn Flakes, MALT-O-MEAL have 2.7 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - Frosted Corn Flakes, MALT-O-MEAL or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.028g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	14% 10g	0.2% 0.14g	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	% 0.048g	g per day for Men 19-50 years
Sucrose	NA	% 0.096g	g per day for Men 19-50 years
Fiber	0.81% 0.31g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.3% 0.13mg	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	20.8% 83μg	5.3% 21.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	52% 1.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	5.86% 5.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.53% 33IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.15% 0.023mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.043% 0.051μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	3.43% 0.031mg	5.86% 0.053mg	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	37.3% 3mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	0.73% 3.1mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.68% 0.11mg	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	1.7% 12mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	2.57% 1.4μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	0.56% 0.062mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.021% 0.77g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frosted Corn Flakes, MALT-O-MEAL vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 4.3 times more Vitamin B1, 13.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 28 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Frosted Corn Flakes, MALT-O-MEAL vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 7 times more Iron and 4.1 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Copper, 4.7 times more Magnesium, 4.7 times more Phosphorus, 12.3 times more Potassium, 2.1 times more Sodium, 3.8 times more Zinc and 59.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.4 times more Carbohydrate and 70.2 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 15.3 times more Fat, 31.1 times more Saturated Fat, 1.6 times more Omega 6, 4.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.