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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	22% 639kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	274% 356g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	281% 204g	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	17% 12.4g	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	% 0.48g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 141g	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	624% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	631% 8.2mg	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	22% 87.3μg	735% 2941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1103% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 599IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	131% 1.17mg	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	37.2% 2.98mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	147% 3.4mg	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	55% 385mg	126% 881mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	263% 29mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 14.3 times more Vitamin B1, 69.9 times more Vitamin B2, 11.8 times more Vitamin B3, 12 times more Vitamin B6, 33.7 times more Vitamin B9, 2.3 times more Vitamin C, more Vitamin D and 4.3 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Potassium and 1.9 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 272 times more Selenium and 18.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.8 times more Fat and 6.7 times more Saturated Fat than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.3 times more Energy, 3.3 times more Carbohydrate, 177 times more Sugars, more Fructose and 2.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per 14 ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.