Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Glutinous White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33.4% 970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	201% 262g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	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	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	36% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White 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	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	2.5% 10μg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	17.5% 1.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	NA	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	NA	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	11.4% 80mg	NA	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	NA	11mg per day for Men 19-50 years
Water	20.7% 766g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Glutinous White 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 Cooked Glutinous White Rice vs Frozen Roasted Potatoes with Salt:

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

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

• 1 kg of Frozen Roasted Potatoes with Salt contains 3.6 times more Iron, 45 times more Potassium and 59.6 times more Sodium than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Iron and Potassium
• Both Cooked Glutinous White 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 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 2.6 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per one kilogram.