Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 520kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	184% 240g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	2.9% 2.1g	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	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	% 0g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 1.4g	g per day for Men 19-50 years
Fiber	18.4% 7g	52.6% 20g	38g per day for Men 19-50 years
Protein	33.6% 19g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	151% 1.96mg	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	80% 320μg	77.5% 310μg	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	0% 0mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	131% 1310mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	85.6% 0.77mg	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	623% 49.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	68.3% 1.57mg	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	81.4% 570mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.5% 871g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 1.2 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Vitamin B3, 1.4 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 10.1 times more Calcium, 8 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 14.6 times more Potassium, 7.8 times more Sodium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Energy, 13.5 times more Fat, 12.6 times more Saturated Fat, 1.6 times more Omega 3, 1.5 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.