Comparing Nutrients in 100 grams Crackers, whole-wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.7% 427kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	20% 26g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	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	7% 28μg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	41.8% 3.34mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	47.3% 331mg	NA	700mg per day for Men 19-50 years
Potassium	10% 345mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	NA	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	NA	11mg per day for Men 19-50 years
Water	0.079% 2.94g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, whole-wheat 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, whole-wheat vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 100 grams for Crackers, whole-wheat vs Frozen Roasted Potatoes with Salt:

• 100 grams of Crackers, whole-wheat have 2.4 times more Calcium, 6.7 times more Iron and 2.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Crackers, whole-wheat.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, whole-wheat have 3.4 times more Energy, 7.8 times more Fat, 12.4 times more Saturated Fat, 2.7 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.