Comparing Nutrients in 100 grams Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.4% 359kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	0.29% 0.21g	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	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	% 0g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 0.14g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	21% 11.8g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.08mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	15% 0.2mg	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	NA	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.56% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 801mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	8.56% 0.077mg	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	372% 29.8mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	6.83% 0.16mg	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	24% 167mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 7 times more Vitamin B1, 10.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 100 grams for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 61.6 times more Calcium, 2.7 times more Copper, 48 times more Iron, 2.1 times more Magnesium, 8.6 times more Manganese, 2.1 times more Phosphorus and 4 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 2.5 times more Potassium, 49.9 times more Sodium and 5.9 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 100 grams:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.5 times more Energy, 3 times more Omega 3, 3.2 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 5 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 3.4 times more Fat and 4.2 times more Saturated Fat than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.