Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	82% 107g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	0.7% 0.51g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	27% 10.2g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28.8% 0.37mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	NA	48.8% 0.44mg	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	24.6% 1.97mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	NA	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	NA	169% 3.88mg	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	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.6mg	11mg per day for Men 19-50 years
Water	7.24% 268g	5.9% 219g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or UNCLE BENS Cooked Parboiled Brown Rice?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Both Frozen Roasted Potatoes with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Frozen Roasted Potatoes with Salt have 8.5 times more Potassium and 86.2 times more Sodium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Frozen Roasted Potatoes with Salt and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Iron per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.8 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Frozen Roasted Potatoes with Salt and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.