Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	147% 4270kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	NA	1.6g per day for Men 19-50 years
Omega 6	359% 61g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	201% 262g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	68.4% 26g	38g per day for Men 19-50 years
Protein	189% 106g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	NA	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	NA	700mg per day for Men 19-50 years
Potassium	101% 3450mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	NA	55μg per day for Men 19-50 years
Sodium	533% 8000mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	NA	11mg per day for Men 19-50 years
Water	0.79% 29.4g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Frozen Roasted Potatoes with Salt per 1 kg

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

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

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

• 1 kilogram of Crackers, whole-wheat has 2.4 times more Calcium, 6.7 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium than Crackers, whole-wheat.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 3.4 times more Energy, 7.8 times more Fat, 12.4 times more Saturated Fat, 2.7 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.