Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cooked Long-grain Brown Rice: 81.3g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.27% 0.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.7% 0.1mg	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	1.83% 7.3μg	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	1.5% 1.34mg	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	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	NA	9.58% 0.086mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	NA	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	NA	34.4% 0.79mg	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	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	NA	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	NA	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.54% 57g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• 100 calories of Frozen Roasted Potatoes with Salt have 5.1 times more Potassium and 72.2 times more Sodium than Cooked Long-grain Brown Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice contain similar levels of Iron per 100 calories.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 100 kcal of Cooked Long-grain Brown Rice contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.