Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	622% 809g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	39.6% 22g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	348% 4.5mg	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	20% 80μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	15% 150mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	NA	316% 2.84mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	450% 10.4mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	93% 10mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry parboiled Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Dry parboiled Long-grain White 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 Dry parboiled Long-grain White Rice:

• Both Frozen Roasted Potatoes with Salt and Dry parboiled Long-grain White Rice have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.6 times more Potassium and 149 times more Sodium than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 4.7 times more Calcium and 1.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.4 times more Fiber than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 2.9 times more Energy, 3.1 times more Carbohydrate and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.