Comparing Nutrients in 1 pound UNCLE BEN'S Dry Parboiled Brown Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1678kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	91% 119g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	% 2.27g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	31% 11.8g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	105% 1.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	NA	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	16% 63.5μg	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	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	65.8% 5.26mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	NA	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	NA	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	178% 1247mg	NA	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	NA	11mg per day for Men 19-50 years
Water	1.2% 44.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Frozen Roasted Potatoes with Salt:

• Both UNCLE BEN'S Dry Parboiled Brown Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Frozen Roasted Potatoes with Salt:

• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice has 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 49.7 times more Sodium than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice has 2.9 times more Energy, 1.5 times more Fat, 3 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.