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

Weight per 300 calories

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Short-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	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	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	51% 66.3g	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	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Short-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	31.5% 0.38mg	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	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	34% 136μg	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 Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	NA	18.5% 0.17mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	NA	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	1.76% 60mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	8.4% 0.92mg	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 Short-grain White Rice Enriched Nutrients Per 300 Kcal

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

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

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

• 300 calories of Frozen Roasted Potatoes with Salt have 17.7 times more Potassium and more Sodium than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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