Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Prepared instant Long-grain White Rice, enriched

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Prepared instant Long-grain White Rice, enriched: 80.6g

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 Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.081% 0.014g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.04% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.5% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.76% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.1% 0.04mg	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	14% 56.5μg	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	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.65% 6.45mg	1000mg per day for Men 19-50 years
Copper	NA	3.3% 0.03mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	NA	0.96% 4.03mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.21% 7.26mg	3400mg per day for Men 19-50 years
Selenium	NA	7.04% 3.87μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	NA	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.53% 56.7g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Prepared Instant Long-grain White Rice, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Prepared instant Long-grain White Rice, enriched?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Prepared instant Long-grain White Rice, enriched:

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

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Prepared instant Long-grain White Rice, enriched:

• 100 calories of Frozen Roasted Potatoes with Salt have 48.8 times more Potassium and 72.7 times more Sodium than Prepared instant Long-grain White Rice, enriched.
• While 100 kcal of Prepared instant Long-grain White Rice, enriched contain 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Frozen Roasted Potatoes with Salt and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber