Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	43.8% 1270kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	495% 643g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	13.8% 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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	68.4% 26g	426% 162g	38g per day for Men 19-50 years
Protein	39.6% 22g	215% 121g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	337% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	15% 150mg	223% 2230mg	1000mg per day for Men 19-50 years
Copper	NA	716% 6.44mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	NA	471% 1980mg	420mg per day for Men 19-50 years
Manganese	NA	1096% 25mg	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	603% 4220mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	NA	358% 197μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	391% 5870mg	1500mg per day for Men 19-50 years
Zinc	NA	268% 29.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• Both Frozen Roasted Potatoes with Salt and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 14.9 times more Calcium, 6.3 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 3.5 times more Energy, 8.6 times more Fat, 2.5 times more Carbohydrate, 6.2 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.