Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water, with salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	90% 117g	184% 240g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	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	9.17% 0.11mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	22.5% 90μg	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	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	35.3% 5.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	70% 5.6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	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	85.7% 600mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 854g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, WHEATENA, cooked with water, with salt 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, WHEATENA, cooked with water, with salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt has 5.3 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3, 10.7 times more Vitamin B5, 10.3 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water, with salt.
• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, cooked with water, with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water, with salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt has 6.2 times more Calcium, 5.2 times more Manganese, 22 times more Selenium, 2 times more Zinc and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Copper, 1.4 times more Phosphorus, 4.9 times more Potassium and 1.5 times more Sodium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per one kilogram.
• 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 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.5 times more Energy, 11.1 times more Fat, 13.7 times more Saturated Fat and 2 times more Carbohydrate than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.