Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Prepared instant Long-grain White Rice, enriched

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Prepared instant Long-grain White Rice, enriched: 242g

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 Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	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	50% 64.7g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	16% 6.14g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.3% 0.12mg	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	42.3% 169μg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	NA	9.95% 0.09mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	NA	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.83mg	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	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	NA	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.6% 170g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Prepared Instant Long-grain White Rice, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Prepared instant Long-grain White Rice, enriched?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Prepared instant Long-grain White Rice, enriched:

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

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Frozen Roasted Potatoes with Salt have 48.8 times more Potassium and 72.7 times more Sodium than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Frozen Roasted Potatoes with Salt and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber