Comparing Nutrients in 1 pound Crackers, saltines, fat-free, low-sodium VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61.5% 1783kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	91% 119g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	85% 47.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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	196% 2.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	141% 562μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	438% 35mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	73.2% 513mg	NA	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	NA	55μg per day for Men 19-50 years
Sodium	257% 3851mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	NA	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, fat-free, low-sodium versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines, fat-free, low-sodium vs Frozen Roasted Potatoes with Salt:

• Both Crackers, saltines, fat-free, low-sodium and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Crackers, saltines, fat-free, low-sodium as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Frozen Roasted Potatoes with Salt:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 1.5 times more Calcium, 15.4 times more Iron and 2.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.9 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 3.1 times more Energy, 3.1 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, saltines, fat-free, low-sodium and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.