Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	8.7% 252kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	NA	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	97% 126g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.16% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	NA	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	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	NA	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	NA	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	46.6% 1.07mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Nabisco, Nabisco Ritz Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Nabisco, Nabisco Ritz Crackers 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 Nabisco, Nabisco Ritz Crackers:

• Both Frozen Roasted Potatoes with Salt and Nabisco, Nabisco Ritz Crackers have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Potassium than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 10.3 times more Calcium, 8.9 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 Nabisco, Nabisco Ritz Crackers contain 3.9 times more Energy, 12.8 times more Fat, 32.6 times more Saturated Fat, 2.4 times more Carbohydrate, 11.8 times more Sugars and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Fiber per seven ounces.