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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	153% 4440kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	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	550% 715g	184% 240g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 92g	% 1.4g	g per day for Men 19-50 years
Fiber	89.5% 34g	52.6% 20g	38g per day for Men 19-50 years
Protein	167% 93g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	521% 6.25mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51.2mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	78.7% 12mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	18% 671g	3700g per day for Men 19-50 years

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

• Crackers, wheat, reduced fat have 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.1 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 11.8 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 1.3 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Crackers, wheat, reduced fat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Crackers, wheat, reduced fat have 6.2 times more Calcium, 2.9 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 13.5 times more Manganese, 3.2 times more Phosphorus, 20.8 times more Selenium, 2.2 times more Sodium and 5.1 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 1.8 times more Potassium and 24.6 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, reduced fat have 3 times more Energy, 2.7 times more Fat, 1.7 times more Saturated Fat, 54.2 times more Omega 3, 24.3 times more Omega 6, 3 times more Carbohydrate, 71.5 times more Sugars, more Fructose, 1.7 times more Fiber and 4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Crackers, wheat, reduced fat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.