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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	20% 576kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	NA	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	239% 311g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.3% 1.68g	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	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	18% 10g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64% 0.83mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	NA	224% 2mg	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	28.3% 2.27mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	NA	107% 449mg	420mg per day for Men 19-50 years
Manganese	NA	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	NA	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.33% 12.2g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Crackers, whole-wheat, low salt:

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 1.5 times more Potassium and 1.6 times more Sodium than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 3.3 times more Calcium and 6.2 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, whole-wheat, low salt contains 3.5 times more Energy, 9.5 times more Fat, 20.3 times more Saturated Fat, 2.6 times more Carbohydrate, 4 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.