Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	20% 576kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	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	282% 367g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18% 10g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	158% 2.05mg	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	291% 1166μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	NA	143% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	204% 4.7mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	42% 4.63mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dry parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Dry parboiled enriched Long-grain White Rice 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 Dry parboiled enriched Long-grain White Rice:

• Both Frozen Roasted Potatoes with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Dry parboiled enriched Long-grain White Rice:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.6 times more Potassium and 149 times more Sodium than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 4.7 times more Calcium and 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 2.9 times more Energy, 3.1 times more Carbohydrate and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.