Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Unsweetened Rice Milk

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Unsweetened Rice Milk: 213g

Frozen Roasted Potatoes with Salt have 2.7 times more energy per 100g than Unsweetened Rice Milk. It has average energy density when compared to other foods. Unsweetened Rice Milk having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Unsweetened Rice Milk?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	15.5% 11.2g	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	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	5.4% 2.05g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	NA	15% 134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.8% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.4% 0.083mg	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	1.06% 4.26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	56% 1.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	15% 89.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	1.2% 12mg	25% 251mg	1000mg per day for Men 19-50 years
Copper	NA	8.75% 0.079mg	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	4.92% 0.39mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	NA	5.57% 23.4mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.7% 57.4mg	3400mg per day for Men 19-50 years
Selenium	NA	8.5% 4.7μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	5.53% 83mg	1500mg per day for Men 19-50 years
Zinc	NA	2.5% 0.28mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	5.13% 190g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Unsweetened Rice Milk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Unsweetened Rice Milk?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• Both Frozen Roasted Potatoes with Salt and Unsweetened Rice Milk have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Unsweetened Rice Milk have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• 100 calories of Frozen Roasted Potatoes with Salt have 6.2 times more Potassium and 2.8 times more Sodium than Unsweetened Rice Milk.
• While 100 kcal of Unsweetened Rice Milk contain 21.3 times more Calcium and 3.5 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Unsweetened Rice Milk contain similar levels of Iron per 100 calories.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 100 calories of Unsweetened Rice Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 3.2 times more Fiber and 2.9 times more Protein than Unsweetened Rice Milk.
• While 100 kcal of Unsweetened Rice Milk contain 1.4 times more Fat and 20.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Unsweetened Rice Milk offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein