Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	25.7% 746kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	125% 163g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	41.6% 30g	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	53.3% 20.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	171% 1538μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	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	260% 3.37mg	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	342% 1369μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	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	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	692% 55.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	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	79.4% 556mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 12.3 times more Vitamin B1, 40.5 times more Vitamin B2, 8 times more Vitamin B3, 8.7 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin B12, more Vitamin D, 8.1 times more Vitamin E and 1.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.8 times more Calcium, 3.9 times more Copper, 45 times more Iron, 4.8 times more Magnesium, 3.5 times more Phosphorus, 95.6 times more Selenium, 1.3 times more Sodium and 22.9 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 20.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes 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, GRAPE-NUTS Flakes have 2.6 times more Energy, 8 times more Omega 3, 5.4 times more Omega 6, 3.4 times more Carbohydrate, 72.4 times more Sugars, 5.1 times more Fiber and 4 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 1.3 times more Fat and 2.5 times more Saturated Fat than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.