Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	220% 286g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.5% 0.5mg	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	5% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	15% 150mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	NA	42.2% 0.38mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	164% 3.77mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	38% 4.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Medium-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 Cooked Medium-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 Cooked Medium-grain White Rice:

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.5 times more Iron, 15.5 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 1 kilogram of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 1 kg
• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.