Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Frozen Roasted Potatoes with Salt: 394g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	79% 103g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	3.75% 2.7g	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	0.45% 0.33g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	8.66% 3.3g	27% 10.2g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	1.9% 7.68μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.44% 6.7mg	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, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	7.68% 0.61mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	NA	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	8.93% 62.5mg	NA	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	65% 976mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	NA	11mg per day for Men 19-50 years
Water	0.073% 2.7g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Frozen Roasted Potatoes with Salt:

Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 1.9 times more Calcium, 3.2 times more Iron, 18.8 times more Potassium and 98.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.4 times more Fat, 9.5 times more Saturated Fat and 1.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.1 times more Fiber and 3.2 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.