Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	8.7% 252kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	NA	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	101% 132g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.35% 1.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.5% 0.73mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	NA	121% 1.1mg	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	12.4% 0.99mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	NA	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	NA	211% 4.86mg	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	NA	106% 742mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	NA	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	NA	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multi-seeded and multigrain:

• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 15.9 times more Calcium, 5.7 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, gluten-free, multi-seeded and multigrain 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 oz of Crackers, gluten-free, multi-seeded and multigrain contain 3.6 times more Energy, 8.8 times more Fat, 12.4 times more Saturated Fat, 2.5 times more Carbohydrate, 3.9 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.