Comparing Nutrients in 14 ounces Crackers, wheat, sandwich, with peanut butter filling VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	67.7% 1965kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	NA	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	69.5% 278μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	67.5% 675mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	132% 10.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	NA	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	197% 1377mg	NA	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	157% 86.5μg	NA	55μg per day for Men 19-50 years
Sodium	214% 3203mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	NA	11mg per day for Men 19-50 years
Water	0.36% 13.5g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, sandwich, with peanut butter filling versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Frozen Roasted Potatoes with Salt:

• Both Crackers, wheat, sandwich, with peanut butter filling and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 11.3 times more Calcium, 5.3 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium than Crackers, wheat, sandwich, with peanut butter filling.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, sandwich, with peanut butter filling have 3.9 times more Energy, 14.8 times more Fat, 27.6 times more Saturated Fat, 2.1 times more Carbohydrate, 1.7 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.