Comparing Nutrients in 500 calories Nabisco, Nabisco Ritz Crackers VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Nabisco, Nabisco Ritz Crackers: 102g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Nabisco, Nabisco Ritz Crackers have 3.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Nabisco, Nabisco Ritz Crackers or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	78.3% 1.25g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	1.24% 0.9g	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	0.83% 0.6g	0% 0g	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	% 0.65g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 6.43g	% 0.53g	g per day for Men 19-50 years
Fiber	6.15% 2.34g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	13% 7.35g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	41% 0.53mg	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	18.3% 73μg	17% 68.3μg	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	40.7% 36.6mg	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	23.6% 3.55mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.7% 157mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	50% 0.45mg	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	56.8% 4.54mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.3mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	29.6% 0.68mg	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	39.6% 277mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	59.8% 896mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.086% 3.17g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Nabisco, Nabisco Ritz Crackers vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Nabisco, Nabisco Ritz Crackers have 2.8 times more Vitamin B2, 11.4 times more Vitamin E and 7.1 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B3, 4.1 times more Vitamin B5 and 8.8 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Nabisco, Nabisco Ritz Crackers vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Nabisco, Nabisco Ritz Crackers have 3.9 times more Calcium, 2 times more Iron and 15.1 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Copper, 4.5 times more Magnesium, 12.1 times more Potassium, 1.4 times more Sodium, 2 times more Zinc and 61.8 times more Water than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Nabisco, Nabisco Ritz Crackers have 1.5 times more Fat, 1.6 times more Saturated Fat, 22.4 times more Omega 3, 11.2 times more Omega 6 and 9.2 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Carbohydrate and 3.1 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Nabisco, Nabisco Ritz Crackers as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.