Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.7% 659kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	NA	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	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	35% 13.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	39.5% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	26.2% 105μg	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	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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% 4.35mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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% 363mg	NA	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	NA	55μg per day for Men 19-50 years
Sodium	60% 900mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.4g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Frozen Roasted Potatoes with Salt:

• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 2.2 times more Calcium, 6.1 times more Iron and 2.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 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 grain, sandwich-type, with peanut butter filling have 3.7 times more Energy, 11.7 times more Fat, 27.1 times more Saturated Fat, 2.1 times more Carbohydrate, 13.6 times more Sugars, 3.6 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.