Comparing Nutrients in 1 pound Long-grain Brown Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	57.4% 1665kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	91% 119g	130g per day for Men 19-50 years
Sugars	4.13% 3g	4.3% 3.13g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	61% 34.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	NA	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	73% 5.85mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	NA	420mg per day for Men 19-50 years
Manganese	563% 13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	NA	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	NA	11mg per day for Men 19-50 years
Water	1.45% 53.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Long-grain Brown Rice vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 pound for Long-grain Brown Rice vs Frozen Roasted Potatoes with Salt:

• 1 pound of Long-grain Brown Rice has 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Potassium and 59.6 times more Sodium than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 2.9 times more Energy, 1.8 times more Fat, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.