Comparing Nutrients in 100 grams 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	13.4% 390kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	18.4% 24g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 0.14g	g per day for Men 19-50 years
Fiber	44.5% 17g	5.26% 2g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	4.18% 2.34g	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	59% 531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	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	345% 1379μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	8.56% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.75% 2.1μg	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	4.5% 45mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	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	846% 67.7mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	76% 533mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, RALSTON Enriched 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 or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cereals ready-to-eat, RALSTON Enriched 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 or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 26.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched 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 or Regular Cut French Fried Potatoes with Salt.
• While 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.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.