Comparing Nutrients in 1 kilogram Crackers, toast thins, low sodium VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, toast thins, low sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	152% 4420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	NA	1.6g per day for Men 19-50 years
Omega 6	450% 76.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	520% 677g	201% 262g	130g per day for Men 19-50 years
Sugars	178% 129g	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	255% 97g	68.4% 26g	38g per day for Men 19-50 years
Protein	115% 64.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	233% 37.2mg	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	235% 3.05mg	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	82.5% 330μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	230% 276μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	435% 34.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	380% 2660mg	NA	700mg per day for Men 19-50 years
Potassium	90% 3060mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	NA	55μg per day for Men 19-50 years
Sodium	118% 1770mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	NA	11mg per day for Men 19-50 years
Water	2.2% 81g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, toast thins, low sodium vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, toast thins, low sodium.

Comparing minerals per 1 kilogram for Crackers, toast thins, low sodium vs Frozen Roasted Potatoes with Salt:

• Crackers, toast thins, low sodium have 7 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain more Calcium, 1.5 times more Potassium, 1.7 times more Sodium and 8.4 times more Water than Crackers, toast thins, low sodium.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, toast thins, low sodium have 3.5 times more Energy, 8.9 times more Fat, 19.3 times more Saturated Fat, 2.6 times more Carbohydrate, 18.7 times more Sugars, 3.7 times more Fiber and 2.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, toast thins, low sodium as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.