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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, wheat, regular	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.2% 645kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	NA	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	28.5% 37g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	25.7% 9.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	33.5% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	13.5% 54μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	46.8% 3.74mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	NA	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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% 428mg	NA	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	66% 991mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	NA	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, regular 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, wheat, regular vs Frozen Roasted Potatoes with Salt:

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

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

• 5 ounces of Crackers, wheat, regular have 6.1 times more Calcium, 5.3 times more Iron and 2.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium than Crackers, wheat, regular.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, regular have 3.6 times more Energy, 9.1 times more Fat, 19.2 times more Saturated Fat, 2.7 times more Carbohydrate, 22.4 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.