Comparing Nutrients in 100 grams Cereals ready-to-eat, POST Raisin Bran Cereal VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 324kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	21% 27.5g	130g per day for Men 19-50 years
Sugars	45.4% 33g	0.4% 0.29g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	36% 13.7g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	13.2% 0.17mg	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	84.8% 339μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.9mg	13% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	16% 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	229% 18.3mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	9.52% 0.22mg	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	48.4% 339mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	15.4% 525mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal versus 100 g of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 4.9 times more Vitamin B1, 22.6 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin D and 5.4 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B5 and 13.1 times more Vitamin C than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST Raisin Bran Cereal vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 3.4 times more Calcium, 2.8 times more Copper, 24.4 times more Iron, 6 times more Magnesium, 14.7 times more Manganese, 3.5 times more Phosphorus, 59 times more Selenium and 9.5 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per 100 grams.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 2 times more Energy, 3.4 times more Omega 3, 2.6 times more Omega 6, 2.9 times more Carbohydrate, 113.4 times more Sugars, 6 times more Fiber and 3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Fat and 3.7 times more Saturated Fat than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6