Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	126% 163g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.04% 0.75g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.5% 0.77mg	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	61.5% 246μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	NA	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.9 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 1.5 times more Calcium, 15.4 times more Iron and 2.8 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, saltines, fat-free, low-sodium contain 3.1 times more Energy, 3.1 times more Carbohydrate and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Fiber per seven ounces.