Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	43.8% 1270kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	NA	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	618% 804g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	14% 10g	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	68.4% 26g	603% 229g	38g per day for Men 19-50 years
Protein	39.6% 22g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	208% 2.7mg	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	NA	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	15% 150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	512% 4.6mg	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	62.5% 5mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	NA	288% 1210mg	420mg per day for Men 19-50 years
Manganese	NA	2333% 53.7mg	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	NA	477% 3340mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	NA	433% 238μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	NA	255% 28mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Crackers, rye, wafers, plain:

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

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Crackers, rye, wafers, plain:

• 1 kg of Crackers, rye, wafers, plain contains 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, rye, wafers, plain contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, rye, wafers, plain contains 2.6 times more Energy, 3.1 times more Carbohydrate, 8.8 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.