Comparing Nutrients in 1 kilogram Cereals, farina, unenriched, dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals, farina, unenriched, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	127% 3690kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	34% 11g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	212% 275g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	50% 19g	60.5% 23g	38g per day for Men 19-50 years
Protein	189% 106g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.2% 4.16mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	132% 1.72mg	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	60% 240μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	7.33% 1.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	161% 1.45mg	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	188% 15mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	95% 2.2mg	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	126% 880mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	427% 235μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.84% 105g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, unenriched, dry versus 1 kg 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 1 kilogram of Cereals, farina, unenriched, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 3.2 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B1, 3.1 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin C than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Cereals, farina, unenriched, dry as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, unenriched, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 2 times more Iron, 3.2 times more Manganese, 235 times more Selenium and 1.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Copper, 2.2 times more Magnesium, 5 times more Potassium and 130.3 times more Sodium than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals, farina, unenriched, dry as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, unenriched, dry has 2.3 times more Energy, 2.8 times more Carbohydrate and 4.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 10.3 times more Fat and 13.5 times more Saturated Fat than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• Both Cereals, farina, unenriched, dry 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 one kilogram.