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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	20% 576kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.15% 0.69g	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	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	287% 373g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	0.31% 0.23g	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	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18% 10g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	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 instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	NA	89.2% 0.8mg	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	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	194% 4.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	307% 169μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.03% 38g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 16.7 times more Potassium and 29.8 times more Sodium than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 1.5 times more Calcium and 12.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 3 times more Energy, 3.1 times more Carbohydrate and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.