Comparing Nutrients in 100 grams Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.5% 334kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	20% 26g	130g per day for Men 19-50 years
Sugars	1.4% 1g	0.95% 0.69g	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	60.3% 23g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	17% 9.6g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	NA	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	11.3% 45μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	NA	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	74.3% 5.94mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	NA	420mg per day for Men 19-50 years
Manganese	233% 5.37mg	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	47.7% 334mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 495mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	NA	55μg per day for Men 19-50 years
Sodium	37% 557mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, rye, wafers, plain versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

• Both Crackers, rye, wafers, plain and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Crackers, rye, wafers, plain as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, rye, wafers, plain vs Frozen Roasted Potatoes with Salt:

• 100 grams of Crackers, rye, wafers, plain have 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Crackers, rye, wafers, plain and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, rye, wafers, plain have 2.6 times more Energy, 3.1 times more Carbohydrate, 8.8 times more Fiber and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.