Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	10% 290kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	8.44% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	131% 171g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	121% 87.7g	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	327% 4.25mg	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	15.4% 61.5μg	809% 3235μg	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	17% 15.3mg	0.22% 0.2mg	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	1.32% 0.2mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.2% 0.24mg	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	15.4% 1.23mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	23% 161mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	281% 31mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 77 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 15.1 times more Vitamin B1, 48.6 times more Vitamin B2, 9.7 times more Vitamin B3, 10.9 times more Vitamin B6, 52.6 times more Vitamin B9 and 6.3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 1.5 times more Copper, 31.9 times more Iron, 2.6 times more Magnesium, 2.1 times more Phosphorus, 20.8 times more Selenium, 2.1 times more Sodium and 45.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.7 times more Energy, 2.5 times more Saturated Fat, 2.8 times more Omega 6, 3.6 times more Carbohydrate, 210.5 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fat per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.