Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	124% 161g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.4% 1.75g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	10.4% 41.7μg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	98% 0.88mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	NA	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	NA	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	NA	54% 5.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Rice cake, cracker (include hain mini rice cakes) 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 Rice cake, cracker (include hain mini rice cakes):

• Both Frozen Roasted Potatoes with Salt and Rice cake, cracker (include hain mini rice cakes) have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Potassium per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.1 times more Energy, 2.4 times more Fat, 5.2 times more Saturated Fat, 3.1 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.