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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	66% 21g	32g per day for Men 19-50 years
Omega 3	NA	542% 8.67g	1.6g per day for Men 19-50 years
Omega 6	NA	364% 61.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	550% 715g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	207% 150g	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	12% 8.8g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 92g	g per day for Men 19-50 years
Fiber	68.4% 26g	89.5% 34g	38g per day for Men 19-50 years
Protein	39.6% 22g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	521% 6.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	320% 51.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	115% 1.5mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	58.3% 1.4μg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, wheat, reduced fat contains 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.