Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Cereals ready-to-eat, UNCLE SAM CEREAL have 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	0.75% 0.54g	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	0.25% 0.18g	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	% 0.36g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.32g	g per day for Men 19-50 years
Fiber	46.3% 17.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	24.7% 14g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM 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	49% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	24.7% 0.32mg	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	11.5% 46μg	10.2% 41μg	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	2.3% 2.1mg	24.4% 22mg	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	5.2% 0.78mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	30% 0.27mg	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	43.7% 3.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	17.7% 0.41mg	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	46.3% 324mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B5, 10.6 times more Vitamin C and 2.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 3.4 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 7.7 times more Manganese, 1.8 times more Phosphorus, 410.9 times more Selenium and 4.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Potassium, 4.1 times more Sodium and 30.6 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 111.2 times more Omega 3, 2.8 times more Omega 6, 4.1 times more Fiber and 3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Saturated Fat than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.