Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Crackers, standard snack-type, regular

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Crackers, standard snack-type, regular: 19.6g

Crackers, standard snack-type, regular have 4 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Crackers, standard snack-type, regular?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.34% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.25% 12g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	2.2% 1.6g	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	0.078% 0.057g	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	% 0.092g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.88% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0.95% 0.012mg	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	4.5% 18μg	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	1.5% 1.34mg	0% 0mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	NA	2.27% 0.02mg	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	4.92% 0.39mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	0.84% 3.53mg	420mg per day for Men 19-50 years
Manganese	NA	4.2% 0.096mg	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	NA	6.95% 48.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	NA	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	9.5% 142mg	1500mg per day for Men 19-50 years
Zinc	NA	0.87% 0.096mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.017% 0.62g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Crackers, Standard Snack-type, Regular Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Crackers, standard snack-type, regular?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Crackers, standard snack-type, regular:

• Both Frozen Roasted Potatoes with Salt and Crackers, standard snack-type, regular have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Crackers, standard snack-type, regular:

• 100 calories of Frozen Roasted Potatoes with Salt have 15.3 times more Potassium and 1.6 times more Sodium than Crackers, standard snack-type, regular.
• While 100 kcal of Crackers, standard snack-type, regular contain 2 times more Calcium and 2 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 100 calories of Crackers, standard snack-type, regular lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.7 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, regular.
• While 100 kcal of Crackers, standard snack-type, regular contain 3.6 times more Fat, 8.3 times more Saturated Fat and 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, standard snack-type, regular offer comparable quantities of Energy per 100 calories.
• 100 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber