Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	201% 262g	130g per day for Men 19-50 years
Sugars	73% 52.8g	9.5% 6.9g	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	7.9% 3g	68.4% 26g	38g per day for Men 19-50 years
Protein	5% 2.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	70% 630μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	NA	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	5% 20μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	NA	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	80% 560mg	NA	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	24% 893g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Unsweetened Rice Milk versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Frozen Roasted Potatoes with Salt:

• Both Unsweetened Rice Milk and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Unsweetened Rice Milk as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Unsweetened Rice Milk has 7.9 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Iron, 16.7 times more Potassium and 7.6 times more Sodium than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Unsweetened Rice Milk has 7.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.7 times more Energy, 2.9 times more Carbohydrate, 8.7 times more Fiber and 7.9 times more Protein than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein