Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	8.7% 252kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	115% 150g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.34% 2.42g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	57% 21.6g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	NA	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	NA	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	NA	54% 5.93mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 2.6 times more Calcium, 7.1 times more Iron and 2.5 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, whole-wheat, reduced fat contain 3.3 times more Energy, 4.2 times more Fat, 6.4 times more Saturated Fat, 2.9 times more Carbohydrate, 4.2 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.