Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.4% 504kcal	58.4% 1695kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	NA	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	NA	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	212% 276g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.5% 4.72g	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% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	108% 41g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	NA	185% 1.67mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	104% 437mg	420mg per day for Men 19-50 years
Manganese	NA	371% 8.54mg	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	NA	73% 40μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	NA	95% 10.4mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat per 14 oz

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

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

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Crackers, whole-wheat:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium than Crackers, whole-wheat.
• While 14 oz of Crackers, whole-wheat contain 2.4 times more Calcium, 6.7 times more Iron and 2.7 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, whole-wheat contain 3.4 times more Energy, 7.8 times more Fat, 12.4 times more Saturated Fat, 2.7 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.