Comparing Nutrients in 7 ounces Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 663kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	40% 52g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	120% 45.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	34% 19g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, 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	70.6% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	147% 11.8mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	463% 10.6mg	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	95% 663mg	NA	700mg per day for Men 19-50 years
Potassium	29% 982mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	NA	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	NA	11mg per day for Men 19-50 years
Water	0.27% 9.92g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, rye, wafers, plain 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 Crackers, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Crackers, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Crackers, rye, wafers, plain have 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Crackers, rye, wafers, plain and Frozen Roasted Potatoes with Salt contain similar levels of Potassium 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 Crackers, rye, wafers, plain have 2.6 times more Energy, 3.1 times more Carbohydrate, 8.8 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.