Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	20% 579kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	37.5% 6.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	253% 329g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	413% 4.96mg	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	330% 1322μg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C and 1.8 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 11.8 times more Vitamin B1, 37.8 times more Vitamin B2, 7.8 times more Vitamin B3, 8.7 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.8 times more Calcium, 2.6 times more Copper, 14.5 times more Iron, 3.4 times more Magnesium, 2.9 times more Phosphorus, 39.8 times more Selenium, 1.7 times more Sodium and 22.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Saturated Fat than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.7 times more Energy, 5.8 times more Omega 3, 6.3 times more Omega 6, 3.5 times more Carbohydrate, 165.2 times more Sugars, 2.2 times more Fiber and 2.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Fat per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.