Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	11% 319kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	134% 175g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	21.5% 15.6g	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	3.67% 2.66g	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	% 0.24g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 9.15g	g per day for Men 19-50 years
Fiber	12% 4.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	8.9% 5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	291% 3.8mg	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	11% 43.7μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	16.5% 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	18.6% 1.5mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	8.2% 0.19mg	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	27.5% 192mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs RALSTON Corn Flakes:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5 times more Vitamin B5 than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 36.7 times more Vitamin B1, 56.1 times more Vitamin B2, 9.9 times more Vitamin B3, 11.1 times more Vitamin B6, 32.5 times more Vitamin B9, 5.5 times more Vitamin C and more Vitamin D than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs RALSTON Corn Flakes:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Copper, 4 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 2 times more Zinc than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 25.9 times more Iron, 22 times more Selenium and 1.5 times more Sodium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more Fat and 4.8 times more Saturated Fat than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.4 times more Energy, 3.2 times more Carbohydrate, 27 times more Sugars and 2.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and RALSTON Corn Flakes offer comparable quantities of Fiber per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.