Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	169% 4890kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	184% 240g	130g per day for Men 19-50 years
Sugars	273% 198g	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	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	234% 89g	52.6% 20g	38g per day for Men 19-50 years
Protein	244% 137g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	210% 840μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	85.6% 77mg	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	740% 111mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	76% 760mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	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	494% 39.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, granola, homemade versus 1 kg of 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 ready-to-eat, granola, homemade vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 5.2 times more Vitamin B1, 9.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9, 111 times more Vitamin E and 2.5 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.4 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 5.8 times more Calcium, 8.4 times more Copper, 6.4 times more Iron, 8 times more Magnesium, 25.5 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium, 50.8 times more Selenium and 12.3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 13.4 times more Sodium than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 3.3 times more Energy, 4.9 times more Fat, 3.2 times more Saturated Fat, 38.2 times more Omega 3, 28.3 times more Omega 6, 2.2 times more Carbohydrate, 94.3 times more Sugars, 4.5 times more Fiber and 5.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6