Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.7% 629kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	NA	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	28.5% 37g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	74% 0.89mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	45% 180μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	89% 7.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	NA	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	52.2% 366mg	NA	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	NA	11mg per day for Men 19-50 years
Water	0.1% 3.87g	2.6% 97g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, wheat, reduced fat.

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

• Crackers, wheat, reduced fat have 5.3 times more Calcium, 10 times more Iron and 2.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 24.9 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, reduced fat have 3.5 times more Energy, 7.4 times more Fat, 12.6 times more Saturated Fat, 2.7 times more Carbohydrate, 21.8 times more Sugars, 1.3 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, wheat, reduced fat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.