Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	118% 153g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	13.6% 5.16g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	42% 169μg	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	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

	Frozen Roasted Potatoes with Salt	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	88.4% 0.8mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	NA	63.7% 1.46mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	NA	140% 76.8μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	119% 1784mg	1500mg per day for Men 19-50 years
Zinc	NA	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.26% 9.72g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, melba toast, rye (includes pumpernickel) per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel):

• Both Frozen Roasted Potatoes with Salt and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Crackers, melba toast, rye (includes pumpernickel):

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium than Crackers, melba toast, rye (includes pumpernickel).
• While 7 oz of Crackers, melba toast, rye (includes pumpernickel) contain 5.2 times more Calcium, 7.4 times more Iron and 3 times more Sodium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, melba toast, rye (includes pumpernickel) contain 3.1 times more Energy, 1.9 times more Fat, 3 times more Carbohydrate, 3.1 times more Fiber and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.