Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	84% 109g	130g per day for Men 19-50 years
Sugars	12% 8.6g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	52.5% 0.68mg	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	NA	22% 87.3μg	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	52% 47mg	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	7.14% 1.07mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	NA	64% 0.58mg	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	277% 22mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	37.8% 0.87mg	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	9.07% 63.5mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.56% 354g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 3.8 times more Calcium, 7.5 times more Iron and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7 times more Magnesium, 6.1 times more Phosphorus, 14.7 times more Potassium, 391 times more Sodium and 2 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 7.5 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 51.3 times more Fat, 36.1 times more Saturated Fat, 3 times more Carbohydrate, 5.8 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy and Fiber