Comparing Nutrients in 5 ounces Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.3% 473kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	85.4% 32.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	50.4% 0.61mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	16% 63.8μg	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	0.16% 0.14mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	105% 8.4mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	NA	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	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	67.6% 473mg	NA	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	NA	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.1g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Crackers, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Crackers, rye, wafers, plain have 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Crackers, rye, wafers, plain and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, plain have 2.6 times more Energy, 3.1 times more Carbohydrate, 8.8 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.