Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	54.5% 1580kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	73% 95g	130g per day for Men 19-50 years
Sugars	0% 0g	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	70% 26.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	60% 0.78mg	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	81.4% 325μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.5% 4.72mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	34% 0.31mg	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	255% 20.4mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	27% 0.62mg	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	111% 778mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.06% 39g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, saltines, whole wheat (includes multi-grain) have 4.4 times more Vitamin B1, 6.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B9, 11.9 times more Vitamin E and 8.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, saltines, whole wheat (includes multi-grain) have 3.5 times more Copper, 8.3 times more Iron, 3.3 times more Magnesium, 9.5 times more Manganese, 2.4 times more Phosphorus, 51.6 times more Selenium, 3.5 times more Sodium and 4.3 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 more Calcium, 1.7 times more Potassium and 6.8 times more Water than Crackers, saltines, whole wheat (includes multi-grain).

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, whole wheat (includes multi-grain) have 2.7 times more Energy, 2.1 times more Fat, 49.3 times more Omega 3, 25.3 times more Omega 6, 2.8 times more Carbohydrate, 3.4 times more Fiber and 3.1 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 more Saturated Fat than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.