Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	133% 3870kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	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	627% 815g	201% 262g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	111% 42g	68.4% 26g	38g per day for Men 19-50 years
Protein	146% 82g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	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	51% 0.61mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	52.5% 210μg	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	82.7% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	186% 15mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	NA	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	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	514% 3600mg	NA	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	NA	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	NA	11mg per day for Men 19-50 years
Water	1.57% 58g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, plain, unsalted 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 Snacks, rice cakes, brown rice, plain, unsalted vs Frozen Roasted Potatoes with Salt:

• Both Snacks, rice cakes, brown rice, plain, unsalted and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, plain, unsalted vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 11.5 times more Sodium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted 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 Snacks, rice cakes, brown rice, plain, unsalted has 3 times more Energy, 1.5 times more Fat, 3.1 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.