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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21% 605kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	21.5% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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% 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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	NA	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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% 469mg	NA	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	NA	11mg per day for Men 19-50 years
Water	0.11% 4.17g	2.6% 97g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Crackers, whole-wheat have 2.4 times more Calcium, 6.7 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Crackers, whole-wheat.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 3.4 times more Energy, 7.8 times more Fat, 12.4 times more Saturated Fat, 2.7 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.