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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	NA	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	161% 13mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	NA	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	NA	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	18.4% 681g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Frozen Roasted Potatoes with Salt:

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 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.