Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice crackers	10%	11%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice crackers	Recommended Dietary Allowance
Energy	6.2% 180kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice crackers	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.4% 0.79mg	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	7.8% 31μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice crackers	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	NA	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	NA	251% 5.77mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	NA	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	NA	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rice crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Rice crackers 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 Rice crackers:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Rice crackers:

• 5 ounces of Frozen Roasted Potatoes with Salt have more Iron, 1.9 times more Potassium and 1.3 times more Sodium than Rice crackers.
• 5 ounces of Rice crackers lack sufficient amounts of Iron
• Both Frozen Roasted Potatoes with Salt as well as Rice crackers lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have more Fiber than Rice crackers.
• While 5 oz of Rice crackers contain 3.3 times more Energy, 2.8 times more Fat, 3.2 times more Carbohydrate and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber