Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	21.5% 624kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	69% 89.7g	30% 39g	130g per day for Men 19-50 years
Sugars	79% 57g	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	5.97% 2.27g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	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	4.13% 0.099μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.4% 136mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.8 times more Vitamin B1, 12.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 19.6 times more Vitamin E and 1.7 times more Vitamin K 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 more Vitamin C than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.5 times more Calcium, 1.2 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 93 times more Selenium and 1.7 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 2.1 times more Potassium and 1.9 times more Sodium than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal 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 Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.7 times more Energy, 3.8 times more Fat, 10.4 times more Saturated Fat, 8.6 times more Omega 3, 10.1 times more Omega 6, 2.3 times more Carbohydrate, 139 times more Sugars and 1.3 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 1.4 times more Fiber than Cookies, chocolate, made with rice cereal.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6