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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Medium-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 Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Medium-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	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	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	50.8% 66g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	NA	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	NA	38g per day for Men 19-50 years
Protein	9.36% 5.24g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Medium-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	2.84% 0.037mg	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	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.88% 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	1.15% 4.6μg	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	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

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	NA	9.74% 0.088mg	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	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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% 85.4mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 704mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.28% 158g	3700g per day for Men 19-50 years

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

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

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

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-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 Medium-grain White Rice:

• 300 calories of Frozen Roasted Potatoes with Salt have 2.6 times more Iron, 15.9 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 300 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.