Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 673kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	0.57% 0.42g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	76.8% 29g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	33% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30% 0.39mg	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	15% 59.5μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17% 15.3mg	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	14.4% 2.16mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	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	96% 7.68mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	9.92% 41.7mg	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	119% 830mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 10.9 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 2.5 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.4 times more Calcium, 6.2 times more Iron, 8.3 times more Magnesium, 5.2 times more Phosphorus, 16.4 times more Selenium and 9.2 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 more Copper, more Sodium and 21.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.3 times more Energy, 3.4 times more Omega 3, 4.6 times more Omega 6, 3.4 times more Carbohydrate, 3.6 times more Sugars, 7.4 times more Fiber and 4.7 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 2.4 times more Fat and 2.9 times more Saturated Fat than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.