Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	124% 3610kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	34% 11g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	619% 805g	212% 275g	130g per day for Men 19-50 years
Sugars	122% 88.6g	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	342% 130g	60.5% 23g	38g per day for Men 19-50 years
Protein	200% 112g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	542% 6.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.2mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.72mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	863% 3450μg	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	1.1% 1mg	131% 118mg	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	41.3% 6.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	3500% 280mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1407% 32.4mg	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	667% 4670mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 5.3 times more Vitamin B1, 3.9 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6, 15.7 times more Vitamin B9 and 6.2 times more Vitamin E 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 118 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 2.5 times more Calcium, 2.3 times more Copper, 37.3 times more Iron, 4.4 times more Magnesium, 14.8 times more Manganese, 4.8 times more Phosphorus, 91 times more Selenium and 5.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per one kilogram.
• 1 kilogram of Oven-heated 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, POST, GRAPE-NUTS Cereal has 2.2 times more Energy, 3.4 times more Omega 3, 2.5 times more Omega 6, 2.9 times more Carbohydrate, 30.6 times more Sugars, 5.7 times more Fiber and 4.5 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 2.8 times more Fat and 3.2 times more Saturated Fat than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6