Comparing Nutrients in 1 kilogram Cooked Wild Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Wild Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	35% 1010kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	NA	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	201% 262g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	2.76% 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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.3% 40g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild 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	43.3% 0.52mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	65% 260μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	75% 6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	NA	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	117% 820mg	NA	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	NA	11mg per day for Men 19-50 years
Water	20% 739g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Wild 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 Cooked Wild Rice vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 kilogram for Cooked Wild Rice vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 4.5 times more Potassium and 99.3 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Cooked Wild 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 Cooked Wild Rice has 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 1.4 times more Fiber than Cooked Wild Rice.
• Both Cooked Wild Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.