Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Frozen Roasted Potatoes with Salt: 394g

RALSTON Corn Flakes have 3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	RALSTON Corn Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	79% 103g	130g per day for Men 19-50 years
Sugars	14% 10.2g	3.75% 2.7g	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	2.4% 1.74g	NA	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	27% 10.2g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	142% 1277μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	NA	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	232% 930μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	NA	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	316% 25.3mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	NA	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	NA	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	6.14% 43mg	NA	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	NA	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.3g	7.24% 268g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Frozen Roasted Potatoes with Salt:

• 500 calories of RALSTON Corn Flakes have 12.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Frozen Roasted Potatoes with Salt:

• 500 calories of RALSTON Corn Flakes have 12.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 12.7 times more Potassium and 1.6 times more Sodium than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Corn Flakes have 3.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 2.9 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber