Comparing Nutrients in 100 grams Frozen Crinkle Cut French Fried Potatoes with Salt VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	5.03% 146kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	9.57% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	59% 76.6g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	35% 25.5g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	77% 1mg	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	7.75% 31μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	129% 3.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.56% 7.7mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	37.5% 5.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	1.3% 13mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	33.3% 0.3mg	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	7.75% 0.62mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	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	11.6% 81mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.06% 308mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 7.5 times more Vitamin B1, 24.3 times more Vitamin B2, 4.9 times more Vitamin B3, 5.1 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C, more Vitamin D and 56.3 times more Vitamin E 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, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Vitamin K per 100 g.

Comparing minerals per 100 grams for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Potassium, 1.6 times more Sodium and 10.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 3.1 times more Calcium, 3.9 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 3.1 times more Phosphorus, 74 times more Selenium and 9.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 grams:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Saturated Fat than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 2.6 times more Energy, 4.5 times more Omega 3, 6.4 times more Omega 6, 3.2 times more Carbohydrate, 121.4 times more Sugars, 5.6 times more Fiber and 3.8 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, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Fat per 100 g.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.