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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	201% 262g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	68.4% 26g	38g per day for Men 19-50 years
Protein	127% 71.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain 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	480% 5.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	539% 43mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	473% 11mg	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	164% 1150mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1150mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	NA	11mg per day for Men 19-50 years
Water	3.14% 116g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• Both Enriched Regular Long-grain White Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Enriched Regular Long-grain 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 Enriched Regular Long-grain White Rice vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.9 times more Calcium and 8.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.9 times more Potassium and 59.6 times more Sodium than Enriched Regular Long-grain White Rice.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Regular Long-grain White Rice has 2.9 times more Energy, 3.1 times more Carbohydrate and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Fiber than Enriched Regular Long-grain White Rice.