Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	53.4% 1548kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	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	216% 281g	84% 109g	130g per day for Men 19-50 years
Sugars	96% 69.5g	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	117% 44.5g	24% 9.13g	38g per day for Men 19-50 years
Protein	69.5% 39g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	167% 1500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	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	244% 3.18mg	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	336% 1345μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 270IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.4% 6.5mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	1389% 111mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	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	158% 1107mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	40.7% 1385mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Vitamin A, 4.9 times more Vitamin B1, 22.6 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin D, 16.4 times more Vitamin E and 1.6 times more Vitamin K 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 118 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 3.4 times more Calcium, 2.5 times more Copper, 37.3 times more Iron, 3.5 times more Magnesium, 2.9 times more Phosphorus, 320 times more Selenium and 6.3 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 1.3 times more Potassium, 1.6 times more Sodium and 11.3 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 2.4 times more Energy, 1.7 times more Fat, 23.3 times more Omega 3, 10.7 times more Omega 6, 2.6 times more Carbohydrate, 60.3 times more Sugars, 4.9 times more Fiber and 3.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 14 oz.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.