Comparing Nutrients in 1 pound Crackers, melba toast, wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	58.5% 1696kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	4.78% 1.53g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	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	88.3% 33.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	104% 58.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	150% 599μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	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

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	NA	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	255% 20.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	NA	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	NA	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	107% 748mg	NA	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	454% 249μg	NA	55μg per day for Men 19-50 years
Sodium	253% 3797mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	NA	11mg per day for Men 19-50 years
Water	0.67% 25g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, melba toast, wheat.

Comparing minerals per 1 pound for Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Crackers, melba toast, wheat have 2.9 times more Calcium, 9 times more Iron and 2.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Potassium and 12.4 times more Water than Crackers, melba toast, wheat.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, wheat have 2.9 times more Energy, 1.3 times more Fat, 2 times more Saturated Fat, 2.9 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, melba toast, wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.