Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.4% 504kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	NA	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	200% 261g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	152% 607μg	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	7.5% 6.75mg	NA	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	59% 0.53mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	NA	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	NA	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped:

• Both Frozen Roasted Potatoes with Salt and Crackers, flavored, fish-shaped have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Crackers, flavored, fish-shaped:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2 times more Potassium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5.5 times more Calcium, 9.2 times more Iron and 3.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, flavored, fish-shaped contain 3.6 times more Energy, 9.8 times more Fat, 12.3 times more Saturated Fat, 2.5 times more Carbohydrate and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, flavored, fish-shaped offer comparable quantities of Fiber per 14 ounces.