Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17.4% 504kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	204% 265g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	204% 148g	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	27% 10.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	85.6% 0.77mg	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	25% 2mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	NA	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Cookies, graham crackers, chocolate-coated:

• Both Frozen Roasted Potatoes with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 3.1 times more Calcium and 4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, graham crackers, chocolate-coated contain similar levels of Sodium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, graham crackers, chocolate-coated contain 3.9 times more Energy, 14.3 times more Fat, 103 times more Saturated Fat, 2.6 times more Carbohydrate, 54.1 times more Sugars and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per 14 ounces.