Comparing Nutrients in 7 ounces Cracker, meal VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cracker, meal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	40% 52g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	13.6% 5.16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	33% 18.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	115% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	67.5% 270μg	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	3.75% 3.37mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	115% 9.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	29.5% 206mg	NA	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	NA	11mg per day for Men 19-50 years
Water	0.41% 15g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal 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 Cracker, meal vs Frozen Roasted Potatoes with Salt:

• Both Cracker, meal and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cracker, meal as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cracker, meal have 1.5 times more Calcium and 9.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium and 18.6 times more Sodium than Cracker, meal.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 3 times more Energy, 3.1 times more Carbohydrate and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cracker, meal and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.