Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, flavored, fish-shaped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.6% 656kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	96% 1.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	54.2% 217μg	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	2.68% 2.4mg	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	34.8% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	81% 6.5mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	NA	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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% 237mg	NA	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1375mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.85g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped vs Frozen Roasted Potatoes with Salt:

• Both Crackers, flavored, fish-shaped and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Crackers, flavored, fish-shaped have 5.5 times more Calcium, 9.2 times more Iron and 3.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Crackers, flavored, fish-shaped.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 3.6 times more Energy, 9.8 times more Fat, 12.3 times more Saturated Fat, 2.5 times more Carbohydrate and 4.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, flavored, fish-shaped and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.