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

Macros Ratio

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

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	69.4% 2014kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	NA	1.6g per day for Men 19-50 years
Omega 6	165% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 324g	91% 119g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.5% 4g	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	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	236% 2.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	144% 576μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	35.7% 5.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	36.3% 363mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	285% 22.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	NA	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	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	167% 1170mg	NA	700mg per day for Men 19-50 years
Potassium	28% 953mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	NA	55μg per day for Men 19-50 years
Sodium	235% 3520mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	NA	11mg per day for Men 19-50 years
Water	0.33% 12.4g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 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.