Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Energy	20% 576kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	267% 347g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	4.13% 3g	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	55% 21g	38g per day for Men 19-50 years
Protein	18% 10g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	180% 28.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	257% 3.34mg	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	18% 72.6μg	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	18% 2.72mg	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

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	116% 1.04mg	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	112% 9mg	8mg per day for Men 19-50 years
Magnesium	NA	121% 508mg	420mg per day for Men 19-50 years
Manganese	NA	791% 18.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	218% 1529mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	NA	101% 11mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.47% 54.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Brown Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Brown Rice Flour 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 Brown Rice Flour:

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

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Brown Rice Flour:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium and 37.3 times more Sodium than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Brown Rice Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Brown Rice Flour contains 2.9 times more Energy, 1.5 times more Fat, 2.9 times more Carbohydrate, 1.8 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.