Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	22% 639kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	233% 303g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	7.5% 5.44g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	131% 21mg	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	39.7% 0.52mg	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	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	69.5% 1.67μg	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	0% 0mg	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, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	200% 1.8mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	126% 528mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.4% 14.6g	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, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 5.2 times more Vitamin B1, 12.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 7 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E 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, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 78.2 times more Sodium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.8 times more Calcium, 3.1 times more Copper, 5.9 times more Iron, 4.8 times more Magnesium, 3.4 times more Phosphorus, 1231 times more Selenium and 7.7 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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Fat and 2.6 times more Saturated Fat than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.3 times more Energy, 2.2 times more Omega 3, 2.8 times more Omega 6, 2.8 times more Carbohydrate, 4.1 times more Fiber and 6.5 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