Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	26.6% 772kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	42% 54.6g	130g per day for Men 19-50 years
Sugars	132% 95g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	12% 6.77g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	106% 955μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	253% 3.3mg	26.3% 0.34mg	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	331% 1324μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	66% 661mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	32% 0.29mg	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	744% 59.5mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.43mg	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	20.4% 143mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 7 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 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 10.2 times more Vitamin B1, 45.5 times more Vitamin B2, 7.8 times more Vitamin B3, 9.7 times more Vitamin B6, 30.3 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin D than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 25.6 times more Calcium, 2.2 times more Copper, 40 times more Iron, 52 times more Selenium and 31.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Sodium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2.4 times more Energy, 2.4 times more Saturated Fat, 1.9 times more Omega 6, 3.2 times more Carbohydrate, 165.9 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in seven ounces.