Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	34.2% 992kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	NA	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	40% 52g	130g per day for Men 19-50 years
Sugars	102% 74g	1.9% 1.37g	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	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14% 7.94g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	25% 99μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	49.6% 3.97mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	NA	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.7% 173mg	NA	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	35% 526mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, graham crackers, chocolate-coated versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Frozen Roasted Potatoes with Salt:

• Both Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cookies, graham crackers, chocolate-coated as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 3.1 times more Calcium and 4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 3.9 times more Energy, 14.3 times more Fat, 103 times more Saturated Fat, 2.6 times more Carbohydrate, 54.1 times more Sugars and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cookies, graham crackers, chocolate-coated and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.