Comparing Nutrients in 5 ounces Crackers, melba toast, wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	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	27.6% 10.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, 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	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	46.8% 187μg	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, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	79.7% 6.38mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	33.4% 234mg	NA	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1186mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	NA	11mg per day for Men 19-50 years
Water	0.21% 7.8g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, melba toast, wheat.

Comparing minerals per 5 ounces for Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Crackers, melba toast, wheat have 2.9 times more Calcium, 9 times more Iron and 2.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Potassium and 12.4 times more Water than Crackers, melba toast, wheat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, wheat have 2.9 times more Energy, 1.3 times more Fat, 2 times more Saturated Fat, 2.9 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, melba toast, wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.