Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	52.6% 1524kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	84% 109g	130g per day for Men 19-50 years
Sugars	43% 31g	1.6% 1.15g	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	7.34% 5.3g	0% 0g	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	% 5.87g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 0.67g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	42% 23.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	433% 3894μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	52.5% 0.68mg	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	708% 2834μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	64% 0.58mg	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	962% 77mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	37.8% 0.87mg	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	18.7% 131mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of RALSTON Corn Flakes have more Vitamin A, 36.7 times more Vitamin B1, 56.1 times more Vitamin B2, 9.9 times more Vitamin B3, 11.1 times more Vitamin B6, 32.5 times more Vitamin B9, 5.5 times more Vitamin C and more Vitamin D than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of RALSTON Corn Flakes have 25.9 times more Iron, 22 times more Selenium and 1.5 times more Sodium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Copper, 4 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Corn Flakes have 2.4 times more Energy, 3.2 times more Carbohydrate, 27 times more Sugars and 2.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Fat and 4.8 times more Saturated Fat than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per 14 ounces.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.