Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	587% 763g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	95% 36g	38g per day for Men 19-50 years
Protein	39.6% 22g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	57.5% 230μg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	15% 150mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	NA	336% 3.02mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	276% 1160mg	420mg per day for Men 19-50 years
Manganese	NA	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	444% 3110mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	311% 171μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	194% 21.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS 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 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 Long-grain Brown Rice:

• Both Frozen Roasted Potatoes with Salt and Raw Long-grain Brown Rice have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Raw 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 Long-grain Brown Rice:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Potassium and 59.6 times more Sodium than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Long-grain Brown Rice contains 2.9 times more Energy, 1.8 times more Fat, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.