Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	122% 158g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	47% 34g	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	6.2% 4.5g	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	% 4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.28g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	36% 20.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	117% 1054μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	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	684% 2737μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1679% 134mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	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	151% 1058mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of RALSTON Wheat Bran flakes versus 7 oz of 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 RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have more Vitamin A, 44.5 times more Vitamin B1, 197 times more Vitamin B2, 42.3 times more Vitamin B3, 66.5 times more Vitamin B5, 34.7 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 31.1 times more Vitamin C, more Vitamin D, 804.6 times more Vitamin E and 1.3 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of RALSTON Wheat Bran flakes have 3.5 times more Calcium, 4.5 times more Copper, 109.1 times more Iron, 9 times more Magnesium, 22.1 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium, 18.4 times more Selenium, 1.7 times more Sodium and 189.2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 7 ounces of 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 RALSTON Wheat Bran flakes have 2.7 times more Energy, 5.4 times more Omega 3, 5.1 times more Omega 6, 3.3 times more Carbohydrate, 81.8 times more Sugars, more Fructose, 8.5 times more Fiber and 4.4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Fat and 2.9 times more Saturated Fat than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6