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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Regular Long-grain White Rice: 231g

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 Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.84% 0.14g	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% 65g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	0.16% 0.12g	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	16% 6.14g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.5% 0.21mg	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	1.73% 6.92μg	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	0.62% 0.092mg	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	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	NA	17.7% 0.16mg	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	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	NA	47.4% 1.1mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	NA	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

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

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

• 300 calories of Frozen Roasted Potatoes with Salt have 2.6 times more Iron, 13.2 times more Potassium and 305 times more Sodium than Cooked Regular Long-grain White Rice.
• 300 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Regular Long-grain White 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 6.7 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Regular Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber