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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	20% 576kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	98% 128g	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	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	18% 10g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Regular 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	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.66% 186μg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.14mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Regular 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 Cooked Regular 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 Cooked Regular Long-grain White Rice enriched:

• Both Frozen Roasted Potatoes with Salt and Cooked Regular Long-grain White Rice enriched have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Cooked Regular 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 Cooked Regular Long-grain White Rice enriched:

• 1 pound of Frozen Roasted Potatoes with Salt has 12.9 times more Potassium and 298 times more Sodium than Cooked Regular Long-grain White Rice enriched.
• While 1 lb of Cooked Regular Long-grain White Rice enriched contains 2.4 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 6.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Frozen Roasted Potatoes with Salt and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber