Comparing Nutrients in 5 ounces Cereals, farina, unenriched, dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals, farina, unenriched, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 523kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	27% 15g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	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	7.1% 0.085mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	18.8% 0.24mg	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	8.5% 34μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.6% 16.7mg	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	1.04% 0.16mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	23% 0.21mg	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	26.6% 2.13mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	13.5% 0.31mg	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	18% 125mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, unenriched, dry versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, unenriched, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, farina, unenriched, dry have 3.2 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 3.1 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin C than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin C
• Both Cereals, farina, unenriched, dry as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, unenriched, dry vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cereals, farina, unenriched, dry have 2 times more Iron, 3.2 times more Manganese, 235 times more Selenium and 1.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Copper, 2.2 times more Magnesium, 5 times more Potassium and 130.3 times more Sodium than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cereals, farina, unenriched, dry as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, farina, unenriched, dry have 2.3 times more Energy, 2.8 times more Carbohydrate and 4.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.3 times more Fat and 13.5 times more Saturated Fat than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• Both Cereals, farina, unenriched, dry 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 five ounces.