Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, wheat, low salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	163% 4730kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	184% 240g	130g per day for Men 19-50 years
Sugars	180% 130g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	118% 45g	52.6% 20g	38g per day for Men 19-50 years
Protein	154% 86g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	421% 5.05mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	151% 1.96mg	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	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	49% 490mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	85.6% 0.77mg	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	550% 44mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	68.3% 1.57mg	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	314% 2200mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.84% 31g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, wheat, low salt have 4.8 times more Vitamin B1, 8.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B9, 5 times more Vitamin E and 4.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B6 and more Vitamin C than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Crackers, wheat, low salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, low salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, wheat, low salt have 3.8 times more Calcium, 4.1 times more Copper, 7.1 times more Iron, 3 times more Magnesium, 11.3 times more Manganese, 2.7 times more Phosphorus, 67.4 times more Selenium and 4.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium, 1.8 times more Sodium and 21.6 times more Water than Crackers, wheat, low salt.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 3.2 times more Energy, 4.1 times more Fat, 4.1 times more Saturated Fat, 8.8 times more Omega 3, 10.4 times more Omega 6, 2.7 times more Carbohydrate, 62.1 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Crackers, wheat, low salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.