Comparing Nutrients in 14 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1770kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	80% 104g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	169% 64.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	85.5% 48g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	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	69.5% 0.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	157% 12.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	NA	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	239% 1675mg	NA	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	155% 2330mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Frozen Roasted Potatoes with Salt:

• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 14.9 times more Calcium, 6.3 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more Energy, 8.6 times more Fat, 2.5 times more Carbohydrate, 6.2 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.