Comparing Nutrients in 100 grams Crackers, saltines, whole wheat (includes multi-grain) VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13.7% 398kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	49.3% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	38% 6.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	20% 26g	130g per day for Men 19-50 years
Sugars	0% 0g	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	17.6% 6.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	38.8% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	20.5% 82μg	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% 0mg	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	7.93% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	64.3% 5.14mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	NA	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	28% 196mg	NA	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	81% 1214mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	NA	11mg per day for Men 19-50 years
Water	0.27% 9.85g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) vs Frozen Roasted Potatoes with Salt:

• Both Crackers, saltines, whole wheat (includes multi-grain) and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines, whole wheat (includes multi-grain) vs Frozen Roasted Potatoes with Salt:

• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have 10.3 times more Iron and 4.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines, whole wheat (includes multi-grain) have 3.1 times more Energy, 5.9 times more Fat, 2.6 times more Carbohydrate, 2.6 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.