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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.76g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	25.5% 18.5g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	17.7% 71μg	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% 0mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	NA	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.52mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	NA	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	NA	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.12% 4.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Crackers, wheat, low salt 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, wheat, low salt:

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Potassium and 1.6 times more Sodium than Crackers, wheat, low salt.
• While 5 oz of Crackers, wheat, low salt contain 3.3 times more Calcium and 8.8 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, low salt contain 3.7 times more Energy, 11.4 times more Fat, 31 times more Saturated Fat, 2.5 times more Carbohydrate, 18.9 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.