Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	10% 290kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	4.9% 0.84g	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	138% 179g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	107% 78g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	200% 32mg	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	246% 3.2mg	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	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.5% 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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Frosted Corn Flakes, MALT-O-MEAL:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 10.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 11.4 times more Vitamin B1, 37 times more Vitamin B2, 7.5 times more Vitamin B3, 8.2 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Frosted Corn Flakes, MALT-O-MEAL:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Calcium, 1.8 times more Magnesium, 1.8 times more Phosphorus, 4.6 times more Potassium, 1.4 times more Zinc and 22.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.6 times more Copper, 18.7 times more Iron, 11 times more Selenium and 1.3 times more Sodium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.7 times more Fat, 11.7 times more Saturated Fat and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.7 times more Energy, 1.7 times more Omega 6, 3.8 times more Carbohydrate, 187 times more Sugars and 1.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Omega 3 per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.