Comparing Nutrients in 1 kilogram 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	43.8% 1270kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	197% 256g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	3.3% 2.4g	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	% 2.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	42% 16g	38g per day for Men 19-50 years
Protein	39.6% 22g	49% 27.4g	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	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	95% 1.23mg	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	22.5% 90μg	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	19% 17mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	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	15% 150mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	NA	118% 1.06mg	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	62.5% 5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	NA	93% 390mg	420mg per day for Men 19-50 years
Manganese	NA	423% 9.74mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	NA	105% 58μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19% 703g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram 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 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 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 one kilogram.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 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 one kilogram.