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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.3% 473kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	87.7% 114g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.97% 1.43g	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	9.7% 3.7g	85.4% 32.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.5% 0.38mg	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	NA	16% 63.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	72.6% 0.65mg	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	8.86% 0.71mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	NA	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	331% 7.6mg	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	NA	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	20.6% 702mg	3400mg per day for Men 19-50 years
Selenium	NA	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.19% 7.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Crackers, rye, wafers, plain:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Crackers, rye, wafers, plain:

• 5 oz of Crackers, rye, wafers, plain contain 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, rye, wafers, plain 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 oz of Crackers, rye, wafers, plain contain 2.6 times more Energy, 3.1 times more Carbohydrate, 8.8 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.