Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2.7 times more energy per unit of mass than Unsweetened Rice Milk, which is average in comparison to other foods. Unsweetened Rice Milk having low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Rice Milk or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	77.5% 56g	3.75% 2.7g	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	8.4% 3.2g	27% 10.2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	5.3% 21.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	126% 1255mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	26.6% 2.13mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	NA	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	85% 596mg	NA	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	NA	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	NA	11mg per day for Men 19-50 years
Water	25.7% 950g	7.24% 268g	3700g per day for Men 19-50 years

Unsweetened Rice Milk VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Rice Milk or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Frozen Roasted Potatoes with Salt:

• Both Unsweetened Rice Milk and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Unsweetened Rice Milk as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Frozen Roasted Potatoes with Salt:

• 500 calories of Unsweetened Rice Milk have 21.3 times more Calcium and 3.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 6.2 times more Potassium and 2.8 times more Sodium than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Unsweetened Rice Milk lack sufficient amounts of Potassium
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Rice Milk have 1.4 times more Fat and 20.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 3.2 times more Fiber and 2.9 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein