Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.4% 503kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	26% 34g	130g per day for Men 19-50 years
Sugars	0.92% 0.67g	0.41% 0.3g	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	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0.2g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	21.4% 0.28mg	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	NA	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	125% 1250mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	12% 0.11mg	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	567% 45.4mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	9.68% 0.22mg	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	80.6% 564mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 7.2 times more Vitamin B1, 11.3 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 67.8 times more Calcium, 2.7 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 4.9 times more Phosphorus and 4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Potassium and 5.8 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 2.4 times more Energy, 2.3 times more Omega 3, 2.3 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Fat and 4.9 times more Saturated Fat than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.