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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	20% 576kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	100% 130g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Medium-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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	2.27% 9.07μg	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	NA	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	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	6.8% 68mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	74.3% 1.7mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Medium-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 Cooked Medium-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 Cooked Medium-grain White Rice:

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

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Cooked Medium-grain White Rice:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.5 times more Iron, 15.5 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 1 pound of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 1 lb
• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per one pound.