Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.5% 885kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	40% 52g	130g per day for Men 19-50 years
Sugars	2.74% 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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	42.7% 24g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	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	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	44.3% 443mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	78.6% 6.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	NA	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	120% 837mg	NA	700mg per day for Men 19-50 years
Potassium	28% 947mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	NA	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	NA	11mg per day for Men 19-50 years
Water	0.23% 8.5g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Frozen Roasted Potatoes with Salt:

• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 14.9 times more Calcium, 6.3 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.5 times more Energy, 8.6 times more Fat, 2.5 times more Carbohydrate, 6.2 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.