Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	22% 639kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	27.2% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	246% 320g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	4.1% 2.98g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	154% 58.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	24.4% 0.32mg	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	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	6.6% 7.94μg	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, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	0% 0mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	55% 385mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.34% 12.5g	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, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 10.9 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 E
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin D and 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, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Copper, 1.2 times more Potassium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 3.4 times more Calcium, 5.2 times more Iron, 6.2 times more Magnesium, 4.3 times more Phosphorus, 82 times more Selenium and 7.8 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 Calcium and Selenium
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Fat and 2.5 times more Saturated Fat than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.1 times more Energy, 3 times more Omega 3, 4.1 times more Omega 6, 2.9 times more Carbohydrate, 6.4 times more Fiber and 4.4 times more Protein 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 provide inadequate amounts of Omega 3 and Omega 6