Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	157% 4560kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	201% 262g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	4.14% 3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	44.6% 25g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	17.5% 70μg	NA	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	NA	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	70% 5.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	NA	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	81.4% 570mg	NA	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	593% 8900mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	NA	11mg per day for Men 19-50 years
Water	0.67% 25g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Frozen Roasted Potatoes with Salt:

• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 1.9 times more Calcium and 3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.2 times more Potassium than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt contain similar levels of Iron 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 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour has 3.6 times more Energy, 8.5 times more Fat, 34.2 times more Saturated Fat, 2.9 times more Carbohydrate and 5.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.