Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	122% 3550kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	552% 718g	184% 240g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	% 3.9g	% 1.4g	g per day for Men 19-50 years
Fiber	116% 44g	52.6% 20g	38g per day for Men 19-50 years
Protein	207% 116g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	633% 7.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	530% 84.8mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	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	24.7% 3.7mg	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, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	882% 8820mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	4003% 320mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	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	569% 3980mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.12% 116g	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, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 7.2 times more Vitamin B1, 11.3 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 67.8 times more Calcium, 2.7 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 4.9 times more Phosphorus and 4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Potassium and 5.8 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 2.4 times more Energy, 2.3 times more Omega 3, 2.3 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Fat and 4.9 times more Saturated Fat than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.