Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.4% 881kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	NA	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	40% 52g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	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

	Crackers, wheat, reduced fat	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	103% 1.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	63% 252μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	125% 9.96mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	NA	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	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	73% 512mg	NA	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	NA	55μg per day for Men 19-50 years
Sodium	103% 1540mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.4g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Frozen Roasted Potatoes with Salt:

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

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

• 7 ounces of Crackers, wheat, reduced fat have 5.3 times more Calcium, 10 times more Iron and 2.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium than Crackers, wheat, reduced fat.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, reduced fat have 3.5 times more Energy, 7.4 times more Fat, 12.6 times more Saturated Fat, 2.7 times more Carbohydrate, 21.8 times more Sugars, 1.3 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.