Comparing Nutrients in 7 ounces Crackers, melba toast, wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.6% 742kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	38.6% 14.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	69.8% 0.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	65.5% 262μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	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	112% 8.93mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	46.8% 327mg	NA	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	NA	55μg per day for Men 19-50 years
Sodium	111% 1661mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	NA	11mg per day for Men 19-50 years
Water	0.29% 11g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Crackers, melba toast, wheat.

Comparing minerals per 7 ounces for Crackers, melba toast, wheat vs Frozen Roasted Potatoes with Salt:

• Crackers, melba toast, wheat have 2.9 times more Calcium, 9 times more Iron and 2.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Potassium and 12.4 times more Water than Crackers, melba toast, wheat.

Comparison of macro-nutrients per 7 ounces:

• Crackers, melba toast, wheat have 2.9 times more Energy, 1.3 times more Fat, 2 times more Saturated Fat, 2.9 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Crackers, melba toast, wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.