Comparing Nutrients in 1 pound Cooked Wild Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Wild Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15.8% 458kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	91% 119g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	32.3% 18g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild 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	19.7% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	29.5% 118μg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	34% 2.72mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	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	53% 372mg	NA	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	NA	11mg per day for Men 19-50 years
Water	9.06% 335g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Wild 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 Cooked Wild Rice vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 pound for Cooked Wild Rice vs Frozen Roasted Potatoes with Salt:

• 1 lb of Frozen Roasted Potatoes with Salt contains 4.5 times more Potassium and 99.3 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one pound.
• Both Cooked Wild 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 Cooked Wild Rice has 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 1.4 times more Fiber than Cooked Wild Rice.
• Both Cooked Wild Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.