Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	RALSTON Corn Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	132% 3840kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	677% 880g	184% 240g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 46g	% 1.4g	g per day for Men 19-50 years
Fiber	71% 27g	52.6% 20g	38g per day for Men 19-50 years
Protein	105% 59g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 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	1785% 7140μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	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

	RALSTON Corn Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Corn Flakes 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 RALSTON Corn Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of RALSTON Corn Flakes has more Vitamin A, 42.3 times more Vitamin B1, 47 times more Vitamin B2, 9.8 times more Vitamin B3, 9.7 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin B12, 8.4 times more Vitamin C and more Vitamin D than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of RALSTON Corn Flakes has 31.3 times more Iron, 4.4 times more Selenium and 1.6 times more Sodium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as 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 RALSTON Corn Flakes has 2.6 times more Energy, 3.7 times more Carbohydrate, 37.3 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.5 times more Fat and 5.5 times more Saturated Fat than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes 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.