Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• RALSTON Wheat Bran flakes: 128g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 2.4 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	78.7% 102g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	30.4% 22g	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% 0g	4% 2.9g	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	% 0.37g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 16g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	57% 21.7g	38g per day for Men 19-50 years
Protein	14% 7.8g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	671% 8.7mg	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	17% 68.3μg	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.7% 36.6mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	49% 0.44mg	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	29% 2.33mg	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	193% 4.44mg	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	43% 301mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.088% 3.24g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 15.9 times more Vitamin B1, 97.1 times more Vitamin B2, 17.5 times more Vitamin B3, 25.1 times more Vitamin B5, 16.3 times more Vitamin B6, 25.9 times more Vitamin B9, 8.4 times more Vitamin C, more Vitamin D and 332.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs RALSTON Wheat Bran flakes:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Potassium and 1.6 times more Sodium than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 37.2 times more Iron, 2.8 times more Magnesium, 6.5 times more Manganese, 2.3 times more Phosphorus, 38 times more Selenium and 66.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and RALSTON Wheat Bran flakes 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 Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Fat and 6.1 times more Saturated Fat than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 24.4 times more Sugars, 3 times more Fiber and 1.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.