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

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	56.3% 1633kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	10.2% 41μg	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	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

	Raw Medium-grain White 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	55.4% 0.5mg	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	45.4% 3.63mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	NA	420mg per day for Men 19-50 years
Manganese	217% 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	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	NA	11mg per day for Men 19-50 years
Water	1.6% 58.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Medium-grain White 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 Raw Medium-grain White Rice vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound of Raw Medium-grain White Rice has 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 5.2 times more Potassium and 298 times more Sodium than Raw Medium-grain White Rice.
• Both Raw Medium-grain White 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 Raw Medium-grain White Rice has 2.8 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Frozen Roasted Potatoes with Salt.