Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	251% 327g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	2.1% 1.5g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	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	123% 492μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	NA	64% 0.58mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	NA	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 85μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	NA	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium:

• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Frozen Roasted Potatoes with Salt have 3.9 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 1.5 times more Calcium, 15.4 times more Iron and 2.8 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, saltines, fat-free, low-sodium contain 3.1 times more Energy, 3.1 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Fiber per 14 ounces.