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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice Flour	7%	4%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Energy	20% 576kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	8.35% 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	280% 363g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	0.75% 0.54g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	18% 10g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.3% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	152% 1.98mg	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	4.54% 18μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	65.5% 0.59mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	237% 5.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	459% 206μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.63mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Iron, 5.9 times more Potassium and more Sodium than Rice Flour.
• Both Frozen Roasted Potatoes with Salt as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unenriched White Rice Flour contains 2.9 times more Energy, 3.1 times more Carbohydrate and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rice Flour offer comparable quantities of Fiber per one pound.