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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	135% 3920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	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	142% 54g	68.4% 26g	38g per day for Men 19-50 years
Protein	136% 76g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	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	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	450% 72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Snacks, rice cakes, brown rice, sesame seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	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	198% 16mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	NA	420mg per day for Men 19-50 years
Manganese	1869% 43mg	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	536% 3750mg	NA	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	438% 241μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2270mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	NA	11mg per day for Men 19-50 years
Water	1.6% 59g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 3.2 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 1.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed 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, sesame seed has 3.1 times more Energy, 2.1 times more Fat, 3.1 times more Carbohydrate, 2.1 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.