Comparing Nutrients in 5 ounces Snacks, rice cracker brown rice, plain VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 549kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	15.7% 5.95g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	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	7.2% 0.086mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	7.44% 29.8μg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	26.4% 2.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	NA	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	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% 510mg	NA	700mg per day for Men 19-50 years
Potassium	12% 411mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	NA	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	NA	11mg per day for Men 19-50 years
Water	0.22% 8.22g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cracker brown rice, plain VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cracker brown rice, plain 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 Snacks, rice cracker brown rice, plain vs Frozen Roasted Potatoes with Salt:

• Both Snacks, rice cracker brown rice, plain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Snacks, rice cracker brown rice, plain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cracker brown rice, plain vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Snacks, rice cracker brown rice, plain have 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 1.8 times more Sodium than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain 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 Snacks, rice cracker brown rice, plain have 3 times more Energy, 1.5 times more Fat, 3.1 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.