Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	20% 576kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32% 41.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	33% 24g	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	31% 11.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	18% 10g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	NA	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.6% 0.18mg	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	NA	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	119% 2.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	6.8% 68mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	NA	18.6% 0.17mg	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	28.3% 2.27mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	55.6% 1.28mg	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	NA	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	NA	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Unsweetened Rice Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• Both Frozen Roasted Potatoes with Salt and Unsweetened Rice Milk have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Unsweetened Rice Milk have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.5 times more Iron, 16.7 times more Potassium and 7.6 times more Sodium than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 7.9 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Unsweetened Rice Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.7 times more Energy, 2.9 times more Carbohydrate, 8.7 times more Fiber and 7.9 times more Protein than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 7.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein