Comparing Nutrients in 7 ounces Crackers, toast thins, low sodium VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, toast thins, low sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.2% 877kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	NA	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	40% 52g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	50.7% 19.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	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	61.7% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	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	16.4% 65.5μg	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	22.4% 3.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	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	86.3% 6.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	75.4% 528mg	NA	700mg per day for Men 19-50 years
Potassium	18% 607mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	NA	11mg per day for Men 19-50 years
Water	0.44% 16g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, toast thins, low sodium 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, toast thins, low sodium vs Frozen Roasted Potatoes with Salt:

• Both Crackers, toast thins, low sodium and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Crackers, toast thins, low sodium as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, toast thins, low sodium vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Crackers, toast thins, low sodium have 7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 1.7 times more Sodium than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, toast thins, low sodium have 3.5 times more Energy, 8.9 times more Fat, 19.3 times more Saturated Fat, 2.6 times more Carbohydrate, 18.7 times more Sugars, 3.7 times more Fiber and 2.9 times more Protein than Frozen Roasted Potatoes with Salt.