Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

Crackers, gluten-free, multi-seeded and multigrain have 3.6 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	NA	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	56.3% 73g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	1.3% 0.95g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	27% 10.2g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.4% 0.41mg	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	9.66% 38.6μg	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	7.44% 6.7mg	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	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5.9% 59mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	NA	67.3% 0.61mg	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	24.6% 1.97mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	NA	43% 181mg	420mg per day for Men 19-50 years
Manganese	NA	118% 2.7mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	NA	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.11% 3.96g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Crackers, Gluten-free, Multi-seeded And Multigrain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Crackers, gluten-free, multi-seeded and multigrain?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multi-seeded and multigrain:

• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multi-seeded and multigrain:

• 500 calories of Frozen Roasted Potatoes with Salt have 4.2 times more Potassium and 2.4 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 4.4 times more Calcium and 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Carbohydrate than Crackers, gluten-free, multi-seeded and multigrain.
• While 500 kcal of Crackers, gluten-free, multi-seeded and multigrain contain 2.5 times more Fat and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Fiber per 500 calories.