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

Macros Ratio

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

Macro Nutrients

	Rice crackers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	51.5% 0.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	7.8% 31μg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	NA	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	73.3% 513mg	NA	700mg per day for Men 19-50 years
Potassium	10% 344mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	NA	11mg per day for Men 19-50 years
Water	0.004% 0.16g	2.6% 97g	3700g per day for Men 19-50 years

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

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

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

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

• 5 oz of Frozen Roasted Potatoes with Salt contain 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 Rice crackers as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice crackers have 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.
• While 5 oz of Frozen Roasted Potatoes with Salt contain more Fiber than Rice crackers.
• 5 ounces of Rice crackers provide inadequate amounts of Fiber