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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.6% 540kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	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	78% 29.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	18.4% 73.7μg	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	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, rye, wafers, seasoned	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	54% 4.3mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	NA	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	62% 435mg	NA	700mg per day for Men 19-50 years
Potassium	19% 644mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	NA	55μg per day for Men 19-50 years
Sodium	84% 1257mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.67g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• Both Crackers, rye, wafers, seasoned and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Crackers, rye, wafers, seasoned 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, seasoned vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Crackers, rye, wafers, seasoned have 2.9 times more Calcium, 6.1 times more Iron and 3 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Crackers, rye, wafers, seasoned 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, seasoned have 3 times more Energy, 5.1 times more Fat, 7.7 times more Saturated Fat, 2.8 times more Carbohydrate, 8 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.