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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	147% 4270kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	146% 141g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	64.5% 20.6g	32g per day for Men 19-50 years
Omega 3	NA	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	NA	359% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	535% 696g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	16.4% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	271% 103g	38g per day for Men 19-50 years
Protein	39.6% 22g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	289% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	142% 1.85mg	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	70% 280μg	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	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	227% 272μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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