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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	NA	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	1.64% 1.2g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.2% 0.19mg	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	7% 28μg	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% 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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, whole-wheat contain 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.