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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	1.7% 1.22g	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	% 0.9g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	7.5% 30μg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	NA	49.7% 0.45mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	NA	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	99% 2.3mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 3mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.07% 2.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Crackers, whole-wheat, reduced fat 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, reduced fat 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, reduced fat:

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

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

• 100 grams of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 2.6 times more Calcium, 7.1 times more Iron and 2.5 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, reduced fat contain 3.3 times more Energy, 4.2 times more Fat, 6.4 times more Saturated Fat, 2.9 times more Carbohydrate, 4.2 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.