Comparing Nutrients in 300 calories Dry parboiled enriched Long-grain White Rice VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Dry parboiled enriched Long-grain White Rice: 80.2g
• Frozen Roasted Potatoes with Salt: 236g

Dry parboiled enriched Long-grain White Rice has 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	0.37% 0.26g	2.25% 1.63g	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	0.022% 0.016g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	3.8% 1.44g	16% 6.14g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	NA	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	51.5% 206μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	NA	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	33.4% 2.67mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.16% 21.7mg	NA	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	NA	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	17.5% 123mg	NA	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	NA	11mg per day for Men 19-50 years
Water	0.21% 7.9g	4.35% 161g	3700g per day for Men 19-50 years

Dry Parboiled Enriched Long-grain White Rice VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

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

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

Comparing minerals per 300 calories for Dry parboiled enriched Long-grain White Rice vs Frozen Roasted Potatoes with Salt:

• 300 calories of Dry parboiled enriched Long-grain White Rice have 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 7.6 times more Potassium and 438.8 times more Sodium than Dry parboiled enriched Long-grain White Rice.
• 300 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Potassium
• Both Dry parboiled enriched Long-grain White Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 4.3 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber