Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	63.4% 1838kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	209% 271g	73% 95g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 38.5g	% 0.56g	g per day for Men 19-50 years
Fiber	51% 19.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	51.7% 29g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	106% 1.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	57.5% 230μg	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	76.7% 11.5mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	66.3% 663mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	181% 14.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	202% 1413mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.29% 11g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, with whole wheat versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, with whole wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 3 times more Vitamin B1, 6.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B9, 29 times more Vitamin E and 6.8 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, with whole wheat 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 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 12.8 times more Calcium, 2.6 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 4.4 times more Phosphorus, 17.4 times more Selenium, 2.1 times more Sodium and 3.3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Potassium than Crackers, standard snack-type, with whole wheat.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, with whole wheat have 3.2 times more Energy, 3.6 times more Fat, 3.5 times more Saturated Fat, 55.8 times more Omega 3, 27.7 times more Omega 6, 2.9 times more Carbohydrate, 49.7 times more Sugars, 2.5 times more Fiber and 3.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6