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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.4% 504kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	NA	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	NA	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	231% 300g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.68% 4.84g	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	% 3.57g	g per day for Men 19-50 years
Fiber	27% 10.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60% 0.78mg	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	29.8% 119μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	197% 1.77mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	NA	113% 476mg	420mg per day for Men 19-50 years
Manganese	NA	394% 9.07mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	NA	102% 56μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	NA	108% 12mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat, reduced fat 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, reduced fat 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, reduced fat:

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

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

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 2.6 times more Calcium, 7.1 times more Iron and 2.5 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, reduced fat contain 3.3 times more Energy, 4.2 times more Fat, 6.4 times more Saturated Fat, 2.9 times more Carbohydrate, 4.2 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.