Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

OAT BRAN FLAKES, HEALTH VALLEY have 2.4 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.

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	40% 29g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	23.5% 13g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	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	82.2% 0.99mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	41% 0.53mg	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	65.8% 263μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 158mg	40.7% 36.6mg	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	4.65% 0.7mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	50% 0.45mg	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	47.4% 3.8mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	29.6% 0.68mg	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	64.5% 451mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	5.3% 196g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 2.6 times more Vitamin B1, 11.6 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.3 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B5 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 2.6 times more Calcium, 1.6 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 1.5 times more Phosphorus, 112.3 times more Selenium and 2.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Potassium and 2.4 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.2 times more Carbohydrate, 32.1 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4 times more Fat and 2.6 times more Saturated Fat than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY 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 500 calories.