Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	20% 576kcal	41.3% 1197kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	NA	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	NA	48% 8.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	165% 215g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	31.8% 23g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	18% 10g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	72.6% 0.94mg	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	89.6% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	6.8% 68mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	92% 0.83mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	NA	82% 345mg	420mg per day for Men 19-50 years
Manganese	NA	300% 6.9mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	257% 142μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	NA	57% 6.26mg	11mg per day for Men 19-50 years
Water	8.35% 309g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Rice Bran Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Toasted Rice Bran Bread 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 Toasted Rice Bran Bread:

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

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Toasted Rice Bran Bread:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.1 times more Potassium than Toasted Rice Bran Bread.
• While 1 lb of Toasted Rice Bran Bread contains 5 times more Calcium and 7.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toasted Rice Bran Bread contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Rice Bran Bread contains 2.1 times more Energy, 2.8 times more Fat, 4.6 times more Saturated Fat, 1.8 times more Carbohydrate, 7.4 times more Sugars, 2 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.