Comparing Nutrients in 100 calories Crackers, flavored, fish-shaped VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Crackers, flavored, fish-shaped: 21.6g
• Frozen Roasted Potatoes with Salt: 78.7g

Crackers, flavored, fish-shaped have 3.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - Crackers, flavored, fish-shaped or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, flavored, fish-shaped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.83g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.75% 0.54g	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	0.027% 0.019g	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	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.76% 0.67g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	NA	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	8.26% 33μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	NA	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	12.4% 0.99mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.4mg	NA	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	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	5.15% 36mg	NA	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	NA	11mg per day for Men 19-50 years
Water	0.02% 0.74g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, flavored, fish-shaped vs Frozen Roasted Potatoes with Salt:

Both Crackers, flavored, fish-shaped and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Crackers, flavored, fish-shaped vs Frozen Roasted Potatoes with Salt:

• Crackers, flavored, fish-shaped have 1.5 times more Calcium and 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 7.3 times more Potassium and 72.6 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, flavored, fish-shaped have 2.7 times more Fat, 3.4 times more Saturated Fat and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Carbohydrate and 3.1 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Crackers, flavored, fish-shaped as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.