Comparing Nutrients in 7 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	34.3% 994kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	31% 9.92g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	40% 52g	130g per day for Men 19-50 years
Sugars	49.6% 36g	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	% 36g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18% 10g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	30.4% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	32.2% 129μg	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	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	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	64.5% 5.16mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	33% 232mg	NA	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.23% 8.67g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Frozen Roasted Potatoes with Salt:

• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 1.9 times more Calcium, 5.2 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4 times more Potassium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 3.9 times more Energy, 13.7 times more Fat, 29.9 times more Saturated Fat, 2.5 times more Carbohydrate, 26.3 times more Sugars and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.