Comparing Nutrients in 5 ounces Crackers, matzo, whole-wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, matzo, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 498kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	44% 16.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	33% 18.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	43% 0.52mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	12.4% 49.6μg	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	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, matzo, whole-wheat	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	55% 0.5mg	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	82.4% 6.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	NA	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	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	61.8% 432mg	NA	700mg per day for Men 19-50 years
Potassium	13% 448mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	194% 106μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, matzo, whole-wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, matzo, whole-wheat.

Comparing minerals per 5 ounces for Crackers, matzo, whole-wheat vs Frozen Roasted Potatoes with Salt:

• Crackers, matzo, whole-wheat have 1.5 times more Calcium and 9.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium, 149 times more Sodium and 14.2 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, matzo, whole-wheat have 2.8 times more Energy, 3 times more Carbohydrate, 4.5 times more Fiber and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, matzo, whole-wheat and Frozen Roasted Potatoes with Salt have similar amounts of Fat per 5 oz.
• Both Crackers, matzo, whole-wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.