Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, salted VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.8% 544kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	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	0.61% 0.44g	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	% 0.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	59% 235μg	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	3.3% 2.98mg	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	4.44% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	81% 6.5mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	NA	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	26% 181mg	NA	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1758mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.44g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, salted vs Frozen Roasted Potatoes with Salt:

• Snacks, pretzels, hard, plain, salted have 1.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, salted vs Frozen Roasted Potatoes with Salt:

• Snacks, pretzels, hard, plain, salted have 1.8 times more Calcium, 9.2 times more Iron and 4.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2 times more Potassium and 21.8 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, pretzels, hard, plain, salted have 3 times more Energy, 1.6 times more Fat, 2.3 times more Saturated Fat, 3.1 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Snacks, pretzels, hard, plain, salted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.