Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	50.6% 1469kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	73% 95g	130g per day for Men 19-50 years
Sugars	281% 204g	1.15% 0.83g	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	17% 12.4g	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	% 32.7g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 141g	% 0.56g	g per day for Men 19-50 years
Fiber	27% 10.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	41% 23g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	245% 2203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	60% 0.78mg	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	735% 2941μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	34% 0.31mg	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	393% 31.4mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	27% 0.62mg	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	126% 881mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 14 oz of 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 16.4 times more Vitamin B1, 58.6 times more Vitamin B2, 11.8 times more Vitamin B3, 10.5 times more Vitamin B6, 23.9 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin C, more Vitamin D and 4.3 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.8 times more Copper, 12.8 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 2.7 times more Phosphorus, 54.4 times more Selenium and 21.5 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium and 1.7 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.5 times more Energy, 3.7 times more Carbohydrate, 244.5 times more Sugars, more Fructose, 1.3 times more Fiber and 2.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Fat and 7.8 times more Saturated Fat than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.