Comparing Nutrients in 1 kilogram Cookies, graham crackers, chocolate-coated VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	172% 5000kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	265% 45g	NA	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	201% 262g	130g per day for Men 19-50 years
Sugars	514% 373g	9.5% 6.9g	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	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.4% 40g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	NA	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	125% 500μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	NA	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	250% 20mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	NA	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	124% 870mg	NA	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	177% 2650mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	0.54% 20g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, graham crackers, chocolate-coated versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, graham crackers, chocolate-coated vs Frozen Roasted Potatoes with Salt:

• Both Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cookies, graham crackers, chocolate-coated as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, graham crackers, chocolate-coated vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cookies, graham crackers, chocolate-coated has 3.1 times more Calcium and 4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Potassium than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, graham crackers, chocolate-coated has 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 Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.