Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 701kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	119% 155g	42% 54.6g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	12% 4.56g	38g per day for Men 19-50 years
Protein	51% 28.7g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	26% 23.4mg	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	13% 1.96mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of HEALTH VALLEY, FIBER 7 Flakes 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 HEALTH VALLEY, FIBER 7 Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 4.3 times more Vitamin B1, 19.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, 6.4 times more Vitamin B9 and 9.9 times more Vitamin E 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 2.8 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have 5.5 times more Calcium, 3.3 times more Copper, 3.4 times more Iron, 5.1 times more Magnesium, 14.7 times more Manganese, 3.4 times more Phosphorus, 190 times more Selenium and 7.2 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 2 times more Sodium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium 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 HEALTH VALLEY, FIBER 7 Flakes have 2.2 times more Energy, 1.9 times more Omega 3, 2 times more Omega 6, 2.8 times more Carbohydrate, 69 times more Sugars, 6.1 times more Fiber and 5.8 times more Protein 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 3.6 times more Fat and 4.1 times more Saturated Fat than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6