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

Weight per 500 calories

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

RALSTON Wheat Bran flakes 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 - RALSTON Wheat Bran flakes or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	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	4.44% 4.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	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	78.7% 102g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	4% 2.9g	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	% 2.6g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.53g	g per day for Men 19-50 years
Fiber	57% 21.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	23.4% 13g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 500 calories of RALSTON Wheat Bran flakes have 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 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Wheat Bran flakes have 24.4 times more Sugars, 3 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 3.7 times more Fat and 6.1 times more Saturated Fat than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran 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 500 calories.