Comparing Nutrients in 300 calories Crackers, rye, wafers, seasoned VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Crackers, rye, wafers, seasoned: 78.7g
• Frozen Roasted Potatoes with Salt: 236g

Crackers, rye, wafers, seasoned have 3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	43.3% 16.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	20.7% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	10.2% 41μg	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	0.087% 0.079mg	4.46% 4mg	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, rye, wafers, seasoned	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	30% 2.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	NA	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	34.5% 242mg	NA	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	NA	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	NA	11mg per day for Men 19-50 years
Water	0.085% 3.15g	4.35% 161g	3700g per day for Men 19-50 years

Crackers, Rye, Wafers, Seasoned VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, rye, wafers, seasoned or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, seasoned vs Frozen Roasted Potatoes with Salt:

• Both Crackers, rye, wafers, seasoned and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Crackers, rye, wafers, seasoned as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, rye, wafers, seasoned vs Frozen Roasted Potatoes with Salt:

• 300 calories of Crackers, rye, wafers, seasoned have 2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 300 calories.
• Both Crackers, rye, wafers, seasoned as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, rye, wafers, seasoned have 1.7 times more Fat, 2.7 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, rye, wafers, seasoned and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.