Comparing Nutrients in 1 pound POST Bran Flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	POST Bran Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	51.3% 1488kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	83.6% 109g	130g per day for Men 19-50 years
Sugars	116% 84.4g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	218% 83g	24% 9.07g	38g per day for Men 19-50 years
Protein	80% 45g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	377% 3397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	68.4% 0.89mg	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	756% 3025μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	39% 0.35mg	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	1588% 127mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	291% 2037mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 12.3 times more Vitamin B1, 37.8 times more Vitamin B2, 7.8 times more Vitamin B3, 8.7 times more Vitamin B6, 21.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 7.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C and 1.5 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

Comparing minerals per 1 pound for POST Bran Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST Bran Flakes have 3.4 times more Calcium, 6.5 times more Copper, 45.2 times more Iron, 10.9 times more Magnesium, 5.5 times more Phosphorus, 1.4 times more Potassium, 105 times more Selenium, 1.5 times more Sodium and 14.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19.7 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST Bran Flakes have 2.2 times more Energy, 5.4 times more Omega 3, 4.4 times more Omega 6, 3.4 times more Carbohydrate, 88.6 times more Sugars, 9.2 times more Fiber and 4.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Fat and 3.1 times more Saturated Fat than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.