Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	60% 1742kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	96% 125g	130g per day for Men 19-50 years
Sugars	49% 35.6g	1.8% 1.3g	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	8.4% 6.08g	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	% 6.7g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.77g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	494% 4450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	60% 0.78mg	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	810% 3239μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	59.5% 53.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	73% 0.66mg	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	1100% 88mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	43% 0.99mg	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	21.4% 150mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.41% 15g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of RALSTON Corn Flakes versus 1 lb 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 pound of RALSTON Corn Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of RALSTON Corn Flakes has more Vitamin A, 36.7 times more Vitamin B1, 56.1 times more Vitamin B2, 9.9 times more Vitamin B3, 11.1 times more Vitamin B6, 32.5 times more Vitamin B9, 5.5 times more Vitamin C and more Vitamin D than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of RALSTON Corn Flakes has 25.9 times more Iron, 22 times more Selenium and 1.5 times more Sodium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.9 times more Copper, 4 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Corn Flakes has 2.4 times more Energy, 3.2 times more Carbohydrate, 27 times more Sugars and 2.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.6 times more Fat and 4.8 times more Saturated Fat than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one pound.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.