Comparing Nutrients in 5 ounces Cracker, meal VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cracker, meal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.7% 543kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.35% 0.98g	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	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	82.2% 0.99mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	48% 193μg	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% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	82.2% 6.58mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	NA	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	21% 147mg	NA	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracker, meal vs Frozen Roasted Potatoes with Salt:

• Both Cracker, meal and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cracker, meal as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cracker, meal have 1.5 times more Calcium and 9.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium and 18.6 times more Sodium than Cracker, meal.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 3 times more Energy, 3.1 times more Carbohydrate and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cracker, meal and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.