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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	45% 1300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	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	10.5% 4g	68.4% 26g	38g per day for Men 19-50 years
Protein	48% 27g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	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	25% 4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	7.5% 30μg	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 Regular Long-grain White Rice with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	25% 2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.4% 430mg	NA	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	255% 3820mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	NA	11mg per day for Men 19-50 years
Water	18.5% 684g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice with Salt has 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Iron and 12.9 times more Potassium than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium
• Both Cooked Regular Long-grain White Rice with Salt 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 Cooked Regular Long-grain White Rice with Salt has 1.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6.5 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber