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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	66.8% 1937kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	NA	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	91% 119g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	85.7% 48g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	68.8% 0.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	NA	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	NA	700mg per day for Men 19-50 years
Potassium	46% 1565mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	NA	55μg per day for Men 19-50 years
Sodium	242% 3629mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	NA	11mg per day for Men 19-50 years
Water	0.36% 13.3g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Crackers, whole-wheat has 2.4 times more Calcium, 6.7 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium than Crackers, whole-wheat.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat has 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.