Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, matzo, whole-wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 697kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 157g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.42g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	46.4% 26g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.4% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	30% 0.39mg	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	17.4% 69.5μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	17% 0.15mg	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% 9.23mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	13.5% 0.31mg	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	86.5% 605mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	47% 5.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, matzo, whole-wheat have 3.4 times more Vitamin B1, 7.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Crackers, matzo, whole-wheat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, matzo, whole-wheat have 1.8 times more Calcium, 4.5 times more Copper, 7.5 times more Iron, 6.4 times more Magnesium, 22.3 times more Manganese, 3.8 times more Phosphorus, 150.2 times more Selenium and 7.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium and 14 times more Water than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, matzo, whole-wheat have 2.4 times more Energy, 2.1 times more Omega 3, 2.4 times more Omega 6, 3.3 times more Carbohydrate, 5.9 times more Fiber and 5.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Fat and 5.1 times more Saturated Fat than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.