Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS 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	17.4% 504kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78% 102g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	1.3% 0.95g	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	% 0.95g	g per day for Men 19-50 years
Fiber	27% 10.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	19.4% 11g	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.6% 0.49mg	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	8.93% 35.7μg	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	7.5% 6.75mg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	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	5.95% 59.5mg	1.2% 12mg	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	25% 2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	NA	37% 155mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces 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 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• 14 ounces of Frozen Roasted Potatoes with Salt have 5.2 times more Potassium and 74.5 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 14 ounces.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.