Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	POST Bran Flakes	Recommended Dietary Allowance
Energy	20% 579kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	246% 319g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	102% 74g	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% 0g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	191% 72.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	519% 6.75mg	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	30.8% 123μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	POST Bran Flakes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	220% 2mg	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	30.8% 2.46mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	46% 321mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs POST Bran Flakes:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 12.3 times more Vitamin B1, 37.8 times more Vitamin B2, 7.8 times more Vitamin B3, 8.7 times more Vitamin B6, 21.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 7.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs POST Bran Flakes:

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 3.4 times more Calcium, 6.5 times more Copper, 45.2 times more Iron, 10.9 times more Magnesium, 5.5 times more Phosphorus, 1.4 times more Potassium, 105 times more Selenium, 1.5 times more Sodium and 14.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Fat and 3.1 times more Saturated Fat than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 2.2 times more Energy, 5.4 times more Omega 3, 4.4 times more Omega 6, 3.4 times more Carbohydrate, 88.6 times more Sugars, 9.2 times more Fiber and 4.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6