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

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3700kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	628% 817g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	122% 68g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched 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	150% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	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	17.5% 70μg	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	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

	Raw Unenriched Glutinous White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	200% 16mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	NA	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	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	101% 710mg	NA	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	NA	11mg per day for Men 19-50 years
Water	2.83% 105g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• Both Raw Unenriched Glutinous White Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Raw Unenriched 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 Raw Unenriched Glutinous White Rice vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Raw Unenriched Glutinous White Rice has 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.8 times more Potassium and 42.6 times more Sodium than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched 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 kilogram of Raw Unenriched Glutinous White Rice has 2.9 times more Energy, 3.1 times more Carbohydrate and 3.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Raw Unenriched Glutinous White Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.