Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	NA	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	NA	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	570% 741g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	39.6% 22g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	15% 150mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	NA	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	NA	187% 103μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	NA	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• Both Frozen Roasted Potatoes with Salt and Crackers, saltines (includes oyster, soda, soup) have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 11.1 times more Iron and 3.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 3.3 times more Energy, 4.8 times more Fat, 9.9 times more Saturated Fat, 2.8 times more Carbohydrate and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Fiber per one kilogram.