Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Long-grain Brown Rice: 244g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	48% 62.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	0.81% 0.59g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	16% 6.14g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	5.5% 22μg	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	4.46% 4mg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	NA	28.7% 0.26mg	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	14.8% 1.2mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	NA	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	NA	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.63% 171g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• 300 calories of Frozen Roasted Potatoes with Salt have 5.1 times more Potassium and 72.2 times more Sodium than Cooked Long-grain Brown Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice contain similar levels of Iron per 300 calories.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.