Comparing Nutrients in 1 kilogram Crackers, wheat, reduced fat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	153% 4440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	NA	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	201% 262g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	NA	g per day for Men 19-50 years
Sucrose	% 92g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	68.4% 26g	38g per day for Men 19-50 years
Protein	167% 93g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	NA	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	NA	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	NA	55μg per day for Men 19-50 years
Sodium	517% 7760mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	NA	11mg per day for Men 19-50 years
Water	0.74% 27.3g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Frozen Roasted Potatoes with Salt:

• Both Crackers, wheat, reduced fat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Crackers, wheat, reduced fat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, wheat, reduced fat vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Crackers, wheat, reduced fat has 5.3 times more Calcium, 10 times more Iron and 2.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium than Crackers, wheat, reduced fat.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, wheat, reduced fat has 3.5 times more Energy, 7.4 times more Fat, 12.6 times more Saturated Fat, 2.7 times more Carbohydrate, 21.8 times more Sugars, 1.3 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.