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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Wild Rice	16%	3%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Wild Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	188% 3g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	576% 749g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	163% 62g	38g per day for Men 19-50 years
Protein	39.6% 22g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Wild Rice	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Wild Rice	Recommended Dietary Allowance
Calcium	15% 150mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	NA	421% 1770mg	420mg per day for Men 19-50 years
Manganese	NA	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	542% 59.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.1% 77.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Wild 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 Wild Rice:

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 42.6 times more Sodium than Wild Rice.
• While 1 kg of Raw Wild Rice contains 1.4 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Wild Rice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Wild Rice contains 2.8 times more Energy, 2.9 times more Carbohydrate, 3.6 times more Sugars, 2.4 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.