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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 100 g of Crackers, rye, wafers, plain contain 2.7 times more Calcium, 11.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, rye, wafers, plain 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 g of Crackers, rye, wafers, plain contain 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.